Chicken Cutlets with Orange and Olive Sauce
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
593
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 593 cal. | (28 %) | ||
| Protein | 79 g | (81 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 227.1 μg | (379 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 48.4 mg | (403 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 1,294 mg | (32 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 663 mg | |||
| Cholesterol | 186 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Broccoli (500 grams)
- 3 shallots
- 1 garlic clove
- 2 Tbsps olive oil
- 30 grams almonds
- 80 grams black Olives
- 150 milliliters Orange juice
- 8 small Chicken cutlets (about 100 grams each)
- Chili powder
- salt
- peppers
- 2 Tbsps Pastry flour
- 4 Tbsps sunflower oil
Preparation steps
1.
Rinse broccoli and divide into florets. Peel shallots and garlic. Finely chop shallots.
2.
In a pan, heat oil. Add shallots and cook until soft. Press garlic through a garlic press into the pan. Add almonds and cook briefly. Drain olives and add to pan, along with orange juice. Simmer about 5 minutes.
3.
Blanch broccoli in salted boiling water until al dente, about 5 minutes. Drain and keep warm.
4.
Rinse the chicken cutlets and pat dry. Season with a little chili powder, salt and pepper. Dredge in flour and fry in hot oil until golden-brown on both sides.
5.
Arrange chicken cutlets plates, drizzle with orange sauce and serve with broccoli.
