Breaded Chicken Cutlets
The high-quality protein of the chicken breast and the carbohydrates and fibre of the wholemeal noodles have a long-lasting filling effect - by the way, an ideal combination for athletes! The tomatoes also contain a lot of lycopene, known for its cell-protecting effect.
The recipe is also sufficient for three, if you serve a small salad with it or in advance; it then provides additional vital substances.
(Percentage of daily recommendation)
| Calorie | 750 cal. | (36 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 30.3 mg | (253 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 24.3 μg | (54 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,481 mg | (37 %) | ||
| Calcium | 260 mg | (26 %) | ||
| Magnesium | 184 mg | (61 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 373 mg | |||
| Cholesterol | 285 mg |
Ingredients
- Ingredients
- 350 grams Cherry tomatoes
- 2 garlic cloves
- 2 onions
- 3 Tbsps olive oil
- 125 milliliters Tomato juice
- 125 milliliters white wine (or vegetable broth)
- 1 tsp honey
- salt
- peppers
- 2 stalks Basil
- 2 stalks oregano
- 150 grams Whole Wheat Spaghetti
- 35 grams pecorino romano
- 2 eggs
- 2 Chicken breasts (each about 150 grams)
- Pastry flour
Preparation steps
Rinse tomatoes, drain, cut in half and squeeze out the seeds.
Peel garlic and onions and finely chop.
Heat 1 tablespoon olive oil in a small pot. Sauté onions and garlic until translucent.
Add tomatoes, tomato juice, white wine and honey and bring to a boil. Season with salt and pepper. Cover and simmer over low heat until tomatoes soften and liquid thickens, 8-10 minutes.
Rinse basil and oregano, shake dry and pluck leaves.
Cook pasta in a pot of boiling salted water until al dente according to package directions. Finely grate pecorino.
Whisk the eggs in a bowl. Add pecorino and season lightly with pepper.
Rinse the chicken and pat dry. Cut diagonally into slices. Place cutlets between 2 layers of plastic wrap and pound lightly with a meat mallet to a uniform thinness.
Season chicken with pepper and dredge in flour. Heat the remaining oil in a large pan over medium heat. Dip chicken in the egg mixture and let excess drip off.
Cook cutlets until golden brown, 2-3 minutes on each side.
Drain pasta well and add to the tomatoes along with the herbs. Toss to combine and season with salt and pepper. Drain the chicken slices on paper towels and serve with the pasta.