EatSmarter exclusive recipe

Cashew-Crusted Chicken Breast

on Spicy Chard
4.7
Average: 4.7 (10 votes)
(10 votes)
Cashew-Crusted Chicken Breast

Cashew-Crusted Chicken Breast - An appetizing combination of crunchy and spicy

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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
390
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lean poultry such as chicken breast and cashews bring a thick portion of protein to the plate. Chard, for its part, shines with a particularly high content of provitamin A and secondary plant substances. They fend off free radicals and strengthen the immune system.

Want a change of pace? Here you go: Instead of cashews you can also use sunflower, macadamia or hazelnut kernels. In any case, treat yourself to an extra portion of valuable unsaturated fatty acids.

 

1 serving contains
(Percentage of daily recommendation)
Calorie390 cal.(19 %)
Protein51 g(52 %)
Fat14 g(12 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.2 mg(150 %)
Vitamin D0.8 μg(4 %)
Vitamin E5.1 mg(43 %)
Vitamin K5.8 μg(10 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin30.5 mg(254 %)
Vitamin B₆1.2 mg(86 %)
Folate67 μg(22 %)
Pantothenic acid2 mg(33 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C41 mg(43 %)
Potassium1,194 mg(30 %)
Calcium252 mg(25 %)
Magnesium212 mg(71 %)
Iron6.1 mg(41 %)
Iodine6 μg(3 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.6 g
Uric acid455 mg
Cholesterol119 mg
Complete sugar6 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 oz Cashews
12 ozs Swiss chard
salt
1 small red chili pepper
1 garlic clove
1 pc ginger (about 4 teaspoons)
1 egg
2 Chicken breasts (each about 6 ounces)
peppers
1 Tbsp vegetable oil
1 Tbsp soy sauce
How healthy are the main ingredients?
gingerCashewsoy saucesaltgarlic cloveegg
Preparation

Kitchen utensils

1 Pot, 1 nonstick Skillet, 1 Baking sheet, 1 Small bowl, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Whisk, 1 Parchment paper, 1 Lid

Preparation steps

1.
Cashew-Crusted Chicken Breast preparation step 1

Chop cashews (not too finely), put on a plate and set aside.

2.
Cashew-Crusted Chicken Breast preparation step 2

Rinse chard, spin dry and cut to separate the thick stems.

3.
Cashew-Crusted Chicken Breast preparation step 3

Cut stems crosswise into very thin strips. Blanch in a pot of boiling salted water just to par-boil, about 2 minutes. Drain and plunge stems into a bowl of ice water. Drain well.

4.
Cashew-Crusted Chicken Breast preparation step 4

Cut chard leaves into strips, about approximately 3/4 inch wide.

5.
Cashew-Crusted Chicken Breast preparation step 5

Rinse chile pepper, halve lengthwise and remove seeds. Coarsely chop chile. Peel and finely chop garlic and ginger root.

6.
Cashew-Crusted Chicken Breast preparation step 6

Separate egg. (Reserve yolk for another use.) In a small bowl, whisk egg white. Rinse chicken breasts, pat dry and season with salt and pepper.

7.
Cashew-Crusted Chicken Breast preparation step 7

Dip the top of chicken breasts in beaten egg white and then into cashews, pressing firmly to adhere. Place chicken, coated side up, on a parchment-lined baking sheet. Bake in preheated oven at 375°F until chicken is cooked through and crust is golden brown, 12-15 minutes.

8.
Cashew-Crusted Chicken Breast preparation step 8

Heat the oil in a nonstick pan. Sauté chard leaves on high heat, stirring constantly, just until wilted slightly, about 1 minute.

9.
Cashew-Crusted Chicken Breast preparation step 9

Add chard stems, garlic, ginger and chile and cook, stirring, until fragrant, about 45 seconds more.

10.
Cashew-Crusted Chicken Breast preparation step 10

Stir in soy sauce and, if needed, a little water.

11.
Cashew-Crusted Chicken Breast preparation step 11

Cover and cook over medium heat until vegetables are tender, 3-4 minutes. Season with salt and pepper. Remove lid and cook until all the liquid evaporates. Serve chard mixture topped with chicken. 

Comments

 
Looks like a delicious Asian recipe :)