Chicken Breasts with Nectarines and Red Onions
Healthy, because
Even smarter
Nutritional values
The chicken in this recipe provides you with lean protein, while the bread crumbs add some energizing carbohydrates to the meal. Nectarines are also a good, low calorie source of vitamin A, vitamin C, and potassium. These nutrients can help improve metabolism, digestion, and heart health.
You can use other bread crumbs like panko or gluten free bread crumbs. For an even healthier version, you could crust the chicken with crushed almonds.
(Percentage of daily recommendation)
| Calorie | 717 cal. | (34 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 14.4 mg | (120 %) | ||
| Vitamin K | 5.3 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 34.2 mg | (285 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 934 mg | (23 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 422 mg | |||
| Cholesterol | 287 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 3 Red onions
- 3 Nectarine
- 3 Tbsps Corn flakes
- 6 ozs breadcrumbs
- 3 eggs
- 3 Tbsps Pastry flour
- 4 Chicken breasts (each about 6 ounces)
- salt
- freshly ground peppers
- 4 sprigs rosemary
- 8 Tbsps sunflower oil
Preparation steps
Peel onions and cut into wedges. Rinse nectarines, halve and pit, cut into wedges. Crumble cornflakes and mix with breadcrumbs. Whisk eggs with 3 tablespoons of water and pour in a shallow dish. Place flour and breadcrumbs in separate shallow dishes.
Rinse and pat dry chicken breasts, season with salt and pepper. Coat chicken with flour. Dip into eggs and coat with breadcrumbs and cornflakes. Rinse rosemary and shake dry.
Heat sunflower oil in two pans. Cook chicken in one pan for about 8 minutes or until golden brown on both sides. Saute onions, rosemary and nectarine slices for about 2-3 minutes in another pan. Slice chicken and arrange with onions and nectarines on plates. Serve.
