Chicken Cutlets with Greek Topping

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Chicken Cutlets with Greek Topping
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
593
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie593 kcal(28 %)
Protein44.3 g(45 %)
Fat17.87 g(15 %)
Carbohydrates60.69 g(40 %)
Sugar added0 g(0 %)
Roughage1.79 g(6 %)
Vitamin A191.77 mg(23,971 %)
Vitamin D1.14 μg(6 %)
Vitamin E3.26 mg(27 %)
Vitamin B₁0.81 mg(81 %)
Vitamin B₂0.82 mg(75 %)
Niacin24.36 mg(203 %)
Vitamin B₆0.81 mg(58 %)
Folate125.6 μg(42 %)
Pantothenic acid1.61 mg(27 %)
Biotin5.07 μg(11 %)
Vitamin B₁₂1.64 μg(55 %)
Vitamin C18.66 mg(20 %)
Potassium800.3 mg(20 %)
Calcium318.61 mg(32 %)
Magnesium75.27 mg(25 %)
Iron4.88 mg(33 %)
Iodine30.55 μg(15 %)
Zinc2.48 mg(31 %)
Saturated fatty acids6.23 g
Cholesterol178.4 mg

Ingredients

for
4
For the tzatziki
½ Cucumber (peeled, halved lengthways, deseeded and grated)
1.333 cups Yogurt
1 clove garlic (finely chopped)
1 tablespoon fresh parsley (chopped)
1 tablespoon lemon juice
For the vegetables
½ Cucumber (diced)
2 tomatoes (diced)
1 Red onion (diced)
2 tablespoons pitted black olives (chopped)
1 tablespoon lemon juice
1 tablespoon olive oil
1 tablespoon fresh parsley
0.333 cup Feta (crumbled)
For the escalopes
4 Chicken breasts (approx. 140 g each, halved horizontally)
3 tablespoons all-purpose flour
2 eggs (beaten)
2 ¼ cups fresh, white breadcrumbs
vegetable oil (for frying)
How healthy are the main ingredients?
CucumberYogurtgarlicparsleytomatoolive oil

Preparation steps

1.
To make the tzatziki, sprinkle the cucumber with some salt and leave to steep for around 15 min. Mix together the yogurt, garlic, parsley and the lemon juice. Wring out the cucumber, add to the yogurt mixture and season with salt and ground black pepper.
2.
To make the vegetables, mix the cucumber, tomatoes, onion and olives with the lemon juice, oil, parsley and the feta cheese.
3.
To make the escalopes, gently tenderise the meat and season with salt and ground black pepper. Dust with flour and drag through the egg. Roll in the breadcrumbs and fry in hot oil for 4-5 min on all sides until golden brown. Pat dry with kitchen paper. Serve garnished with a dollop of tzatziki and arrange the vegetables on top.