Chicken Breasts with Pumpkin Puree
Nutritional values
(Percentage of daily recommendation)
| Calorie | 581 cal. | (28 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 17.8 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 24.5 mg | (204 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,161 mg | (29 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 16.1 g | |||
| Uric acid | 358 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 16 g |
Ingredients
- For the chicken fillets
- 1 fresh lemon
- 600 grams Chicken breasts
- 3 Tbsps elderflower syrup
- 6 Tbsps olive oil
- 2 sprigs thyme
- salt
- peppers (freshly ground)
- For the pumpkin cream
- 100 grams Parsnips
- 700 grams Pumpkin (such as butternut or Hokkaido)
- 200 milliliters Whipped cream
- 2 Tbsps butter
- salt
- cayenne pepper
- Nutmeg
Preparation steps
Rinse lemon, pat dry, squeeze out the juice. Mix lemon zest, 2 tablespoons of lemon juice, elderflower syrup, oil and chopped thyme in a bowl. Season with salt and pepper. Set aside a portion of marinade. Rinse chicken fillets, pat dry, place into remaining marinade. Cover and refrigerate for at least 3 hours, but better overnight.
Peel parsnip. Chop parsnip and pumpkin flesh into 1 cm (approximately 1/2 inch) cubes and place in a steamer. Cook for about 15 minutes or until vegetables are soft. Mix cream and butter in a saucepan. Press cooked pumpkin and parsnip through a sieve and mix well with cream mixture. Season puree with salt, cayenne pepper, and nutmeg.
Heat remaining oil in a pan and brown chicken breasts on both sides. Place chicken in a baking dish and bake in preheated oven at 120°C (approximately 250°F) for about 10-15 minutes or until cooked through and juices run clear when pierced.Remove from the oven and brush with reserved marinade.
Cut chicken breasts diagonally, arrange on plates and serve decorated with dollops of pumpkin puree. Can be accompanied by Parmesan potatoes and beans.
