Chicken and Zucchini with Pecans
Chicken and Zucchini with Pecans - Colorful mix of tasty vegetables, tender chicken and crunchy nuts.
Healthy, because
Even smarter
Nutritional values
The protein-rich chicken does not put too much strain on the digestion and supplies the mineral magnesium, which is important for a strong nervous system. The zucchini is also easily digestible and on top of that can score with potassium. The mineral supports kidney function and maintains the fluid balance.
The pecan nuts can easily be replaced by walnuts, pumpkin seeds, or sunflower seeds.
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.7 mg | (181 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 804 mg | (20 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 272 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 3 Zucchini
- 18 ozs Chicken breasts
- salt
- peppers
- 4 Tbsps olive oil
- 1 garlic clove
- mint
- lemons
- 3 ozs Pecan
Preparation steps
Rinse zucchini, trim and cut into thin slices. Rinse chicken under cold water, pat dry and season with salt and pepper.
Heat 2 tablespoons oil in a pan. Sear chicken over medium heat on all sides until golden brown, about 10 minutes. Reduce heat to a simmer.
In another pan, heat remaining oil. Lightly sauté the zucchini slices over medium heat, about 4 minutes. Peel garlic and squeeze through a press into the pan.
Rinse mint, shake dry and pluck leaves. Squeeze the half lemon.
Remove chicken from the pan, drain on paper towels and cut into small slices. Chop pecans coarsely and mix with zucchini, chicken, mint and lemon juice. Season with salt and pepper and serve in bowls.
