Cashew-Crusted Chicken Breast
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.
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 5.8 μg | (10 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 30.5 mg | (254 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,194 mg | (30 %) | ||
| Calcium | 252 mg | (25 %) | ||
| Magnesium | 212 mg | (71 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 455 mg | |||
| Cholesterol | 119 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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
Preparation steps
Chop cashews (not too finely), put on a plate and set aside.
Rinse chard, spin dry and cut to separate the thick stems.
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.
Cut chard leaves into strips, about approximately 3/4 inch wide.
Rinse chile pepper, halve lengthwise and remove seeds. Coarsely chop chile. Peel and finely chop garlic and ginger root.
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.
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.
Heat the oil in a nonstick pan. Sauté chard leaves on high heat, stirring constantly, just until wilted slightly, about 1 minute.
Add chard stems, garlic, ginger and chile and cook, stirring, until fragrant, about 45 seconds more.
Stir in soy sauce and, if needed, a little water.
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.