Chicken Breast with Coconut Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 594 cal. | (28 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.3 g | (34 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 68 μg | (113 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 32.8 mg | (273 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,425 mg | (36 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 28.3 g | |||
| Uric acid | 430 mg | |||
| Cholesterol | 157 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the coconut sauce
- 1 Coconut
- 1 Tbsp lemon juice
- 4 shallots
- 2 Tbsps butter
- ½ tsp ground cilantro
- ½ tsp ground Turmeric
- 1 generous pinch cayenne pepper
- For the chicken and vegetables
- 4 Chicken breasts (each about 150 g)
- salt
- freshly ground peppers
- 2 Tbsps butter
- 1 Beefsteak tomato
- 400 grams Pumpkin
- 250 grams Bok Choy
- 2 Tbsps chopped Fresh herbs (Chervil, parsley, mint)
- Chives (for garnish)
Preparation steps
Pierce the coconut in the three dark holes, collect the coconut water and set aside. Break the shell covering the pulp and peel the brown skin, puree the coconut meat very finely in a food processor and mix with lemon juice.
Peel the shallots and cut into rings. Grind half in a mortar and sauté in 1 tablespoon butter. Add the coriander, turmeric and cayenne pepper and cook briefly. Add coconut puree and 500 ml (approximately 2 cups) of water, bring to a boil and simmer for about 15 minutes.
Sauté the remaining shallots in the remaining butter. Puree the coconut, then strain through a fine sieve and reserve the liquid. Squeeze the puree and discard. Pour the collected coconut milk into the shallots and cook for 5 more minutes, then add the reserved coconut liquid. Remove the sauce from the heat.
Season the chicken breasts with salt and pepper and saute in hot butter in a pan over high heat for about 1 minute on each side, remove from the pan and set aside covered.
Blanch the tomato for a few seconds, peel, quarter, core and cut into cubes. Cut the pumpkin flesh into cubes. Rinse the bok choy, shake dry and cut into strips. Place the vegetables in a greased baking dish, season with salt and pepper, top with the chicken breasts, sprinkle with chopped herbs and pour in the coconut sauce. Bake in an oven preheated to 180°C (approximately 350°F) for approximately 20 minutes.
To serve, arrange the chicken breasts with vegetables on warmed plates and garnish with chives to taste.
