Chicken Breast on Spinach
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
493
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 955.9 μg | (1,593 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 35 mg | (292 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 383 μg | (128 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 2,122 mg | (53 %) | ||
| Calcium | 371 mg | (37 %) | ||
| Magnesium | 255 mg | (85 %) | ||
| Iron | 11.4 mg | (76 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 517 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 kilogram Spinach
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- salt
- freshly ground pepper
- 50 grams slivered almonds
- 1 Tbsp sliced almonds
- 4 small Chicken breasts
- 1 Tbsp Pastry flour
- 2 Tbsps butter
- 100 grams Yogurt (0.1% fat)
- Juice and zest of an untreated lemons
Preparation steps
1.
Rinse the spinach thoroughly. Peel and chop the onion and garlic.
2.
Heat the olive oil and sauté the spinach, onion and garlic. Season with salt and pepper.
3.
Toast the almonds in a dry pan until golden.
4.
Coat the chicken breasts in flour, shake off the excess flour and fry each in hot butter for about 8 minutes per side until golden. Season with salt and pepper. Sprinkle with sliced almonds.
5.
Stir together the yogurt and lemon juice until smooth.
6.
Serve the spinach with the chicken breast, garnished with the almonds, with the yogurt on the side.
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