Chicken Breasts with Corn Flake Coating
Nutritional values
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 9.7 mg | (81 %) | ||
| Vitamin K | 72.5 μg | (121 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 32.9 mg | (274 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,052 mg | (26 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 423 mg | |||
| Cholesterol | 233 mg | |||
| Complete sugar | 12 g |
Ingredients
- For the ketchup
- 1 shallot
- 200 grams yellow Tomatoes
- 1 Tbsp sunflower oil
- 1 pinch Turmeric
- 1 pinch Curry powder
- 100 grams diced Pineapple (from a can)
- 150 grams Corn kernel (from a can)
- 100 milliliters Orange juice
- salt
- lemon juice
- honey
- For the chicken
- 4 Chicken breasts (each about 140 grams)
- salt
- freshly ground peppers
- 4 Tbsps Pastry flour
- 2 eggs
- 60 grams Corn flakes
- sunflower oil (for frying)
- Lettuce (for garnish)
Preparation steps
For the ketchup: Peel the shallot and finely chop. Rinse the tomatoes, remove the stems and coarsely chop. Cook the shallot in hot oil until translucent and stir in turmeric, curry, pineapple and about 2-3 tablespoons of pineapple juice from the can. Mix in the orange juice and well-drained corn. Simmer gently 15 minutes, stirring occasionally, then puree. If the sauce is too thin, boil down a little, if it is too thick, add a little orange juice. Season with salt, lemon juice and honey to taste and let cool.
Rinse the chicken breasts, pat dry and cut diagonally into 1 cm (approximately 1/2-inch) thick slices. Season with salt and pepper and coat with flour. Dredge the chicken in the beaten eggs and then in the corn flakes, pressing well to coat. Cook in hot oil in a pan for 2 minutes on each side until golden brown. Drain on paper towels, garnish as desired with lettuce and serve with the ketchup.
