Chicken Breasts with Cornflakes

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Chicken Breasts  with Cornflakes

Chicken breasts with cornflakes - Crispy and sweet: sophisticated twist on chicken breasts.

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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
616
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie616 cal.(29 %)
Protein57 g(58 %)
Fat11 g(9 %)
Carbohydrates68 g(45 %)
Sugar added0 g(0 %)
Roughage10.2 g(34 %)
Vitamin A1 mg(125 %)
Vitamin D0.4 μg(2 %)
Vitamin E3.5 mg(29 %)
Vitamin K23.6 μg(39 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin34.4 mg(287 %)
Vitamin B₆1.6 mg(114 %)
Folate133 μg(44 %)
Pantothenic acid3.2 mg(53 %)
Biotin15 μg(33 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C117 mg(123 %)
Potassium1,669 mg(42 %)
Calcium170 mg(17 %)
Magnesium118 mg(39 %)
Iron5 mg(33 %)
Iodine10 μg(5 %)
Zinc3.3 mg(41 %)
Saturated fatty acids2 g
Uric acid483 mg
Cholesterol179 mg
Complete sugar26 g

Ingredients

for
4
Ingredients
2 garlic cloves
150 grams Parsnips
200 grams carrots
200 grams Pumpkin
200 grams potatoes
1 Tbsp chopped rosemary
salt
peppers
3 Tbsps olive oil
150 grams Corn flakes
1 Tbsp chopped parsley
4 Chicken breasts (each about 150 grams)
Pastry flour (for coating)
1 egg
4 Oranges (and parsley for garnishing)
How healthy are the main ingredients?
carrotPumpkinpotatoParsnipolive oilrosemary

Preparation steps

1.

Peel garlic and press lightly. Peel vegetables, rinse and pat dry, cut into bite-sized cubes.

2.

Mix diced vegetables with garlic and season with rosemary, salt and pepper. Arrange on a greased baking sheet and toss with 1 tablespoon of oil.

3.

Roast vegetables in a preheated oven at 200°C (fan oven 180°C) (approximately 400°F) for about 25-30 minutes, turning occasionally.

4.

Crumble cornflakes and mix with parsley. Season chicken breasts with pepper and salt, coat with flour and dip into beaten egg. Spread with cornflakes, pressing firmly. 

5.

Heat remaining oil in a pan and cook chicken until golden brown on both sides. Finish cooking chicken in preheated oven for about 5-10 minutes. Arrange chicken and vegetables on plates, garnish with orange slices and parsley and serve. 

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