Chicken Breasts with Vegetables

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Chicken Breasts with Vegetables
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
745
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie745 cal.(35 %)
Protein58 g(59 %)
Fat42 g(36 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.2 mg(150 %)
Vitamin D0.4 μg(2 %)
Vitamin E10.1 mg(84 %)
Vitamin K61.4 μg(102 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin37 mg(308 %)
Vitamin B₆1.5 mg(107 %)
Folate186 μg(62 %)
Pantothenic acid3.3 mg(55 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C53 mg(56 %)
Potassium1,567 mg(39 %)
Calcium129 mg(13 %)
Magnesium120 mg(40 %)
Iron5.1 mg(34 %)
Iodine18 μg(9 %)
Zinc3.9 mg(49 %)
Saturated fatty acids17.6 g
Uric acid465 mg
Cholesterol194 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
500 grams waxy potatoes
salt
4 Tbsps vegetable oil
peppers
2 carrots
500 grams green Asparagus
1 splash lemon juice
3 Tbsps butter
4 Chicken breasts (each 120 grams)
1 tsp dried thyme
2 scallions
60 grams smoked Pancetta
2 Tbsps Pastry flour
250 milliliters chicken stock
100 milliliters Whipped cream
How healthy are the main ingredients?
potatoWhipped creamthymesaltcarrotChicken breast

Preparation steps

1.

Peel potatoes, rinse and cut into 3-4 mm (approximately 1/8 to1/4-inch) thick slices. Cook in boiling salted water until al dente, about 10 minutes. Rinse in cold water and drain well. Fry in a non-stick skillet in 2 tablespoons of hot oil until golden brown, about 10 minutes, turning occasionally. Season with salt and pepper.

2.

Peel carrots and cut into sticks. Peel bottom third of the asparagus and halve the stalks crosswise. Place the vegetables in a steamer, season with salt, sprinkle with the lemon juice and top with 1 tablespoon butter (cut into small pieces). Cover and steam over simmering water for about 8 minutes.

3.

Rinse the chicken breasts, pat dry, season with salt and pepper and sprinkle with thyme. Cook in a pan in 2 tablespoons oil over medium heat until golden brown on both sides, 6-8 minutes, turning once.

4.

For the sauce, rinse the scallions, trim and cut into rings. Cut the bacon into strips. Sauté scallions and bacon in the remaining butter for 1-2 minutes. Stir in flour and pour in the stock. Pour in cream and cook until creamy, about 5 minutes, stirring constantly. Season with salt and pepper.

5.

Cut the chicken into slices and arrange on plates with the vegetables and the sauce.