Chicken Cutlets with Greek Topping
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
593
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 593 kcal | (28 %) | ||
| Protein | 44.3 g | (45 %) | ||
| Fat | 17.87 g | (15 %) | ||
| Carbohydrates | 60.69 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.79 g | (6 %) |
more nutritional values
| Vitamin A | 191.77 mg | (23,971 %) | ||
| Vitamin D | 1.14 μg | (6 %) | ||
| Vitamin E | 3.26 mg | (27 %) | ||
| Vitamin B₁ | 0.81 mg | (81 %) | ||
| Vitamin B₂ | 0.82 mg | (75 %) | ||
| Niacin | 24.36 mg | (203 %) | ||
| Vitamin B₆ | 0.81 mg | (58 %) | ||
| Folate | 125.6 μg | (42 %) | ||
| Pantothenic acid | 1.61 mg | (27 %) | ||
| Biotin | 5.07 μg | (11 %) | ||
| Vitamin B₁₂ | 1.64 μg | (55 %) | ||
| Vitamin C | 18.66 mg | (20 %) | ||
| Potassium | 800.3 mg | (20 %) | ||
| Calcium | 318.61 mg | (32 %) | ||
| Magnesium | 75.27 mg | (25 %) | ||
| Iron | 4.88 mg | (33 %) | ||
| Iodine | 30.55 μg | (15 %) | ||
| Zinc | 2.48 mg | (31 %) | ||
| Saturated fatty acids | 6.23 g | |||
| Cholesterol | 178.4 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
