Chicken in a Corn Flake Crust with Carrots and Pistachios

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Chicken in a Corn Flake Crust with Carrots and Pistachios
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Health Score:
73 / 100
45 min.

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie597 cal.(28 %)
Protein58 g(59 %)
Fat25 g(22 %)
Carbohydrates36 g(24 %)
Sugar added1 g(4 %)
Roughage6.4 g(21 %)
Vitamin A1.9 mg(238 %)
Vitamin D0.9 μg(5 %)
Vitamin E5.8 mg(48 %)
Vitamin K35.5 μg(59 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin34.1 mg(284 %)
Vitamin B₆1.4 mg(100 %)
Folate78 μg(26 %)
Pantothenic acid2.9 mg(48 %)
Biotin19.7 μg(44 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C19 mg(20 %)
Potassium1,374 mg(34 %)
Calcium99 mg(10 %)
Magnesium112 mg(37 %)
Iron5.1 mg(34 %)
Iodine10 μg(5 %)
Zinc3.6 mg(45 %)
Saturated fatty acids7.4 g
Uric acid404 mg
Cholesterol253 mg
Complete sugar10 g


4 small Chicken breasts (150 g)
freshly ground black peppers
Curry (powder)
2 Tbsps Pastry flour
2 eggs
50 grams Corn flakes
1 small onion
400 grams carrots
250 grams Yukon gold potatoes
3 Tbsps shelled Pistachio
2 Tbsps clarified butter
2 Tbsps sunflower oil
chopped cilantro (leaves)
1 pinch sugar
ground ginger
150 milliliters Vegetable broth
red Red pepper flakes
How healthy are the main ingredients?
carrotpotatoPistachiosugarChicken breastsalt

Preparation steps


Wash the chicken breasts and pat dry. Season with salt, pepper, and a little curry. Put the flour in a deep plate. Break the eggs into a shallow bowl and whisk.

Place the corn flakes in a freezer bag and crush with a rolling pin to make crumbs. Dip the chicken breasts in flour first, then in the whisked eggs, and finally, roll in the corn flake crumbs, pressing them onto the chicken breasts.

Peel the onion and chop finely.


Peel the carrots and slice into thin rounds about 2 mm (approximately 1/16 inch) thick, crosswise or on a diagonal. Peel the potatoes, rinse, and slice thin, about 2 mm (approximately 1/16 inch). Chop the pistachios coarsely.

Heat the clarified butter in a pan, add the coated chicken, and cook until golden brown on both sides. Transfer to a convection oven preheated to 100° C (approximately 210°F) for about 10 minutes.

While the chicken bakes, heat oil in a pan and saute the onions until soft.


Add the potato and carrot slices to the onions and saute until tender. Season with salt, pepper, cilantro, sugar, and ginger. Add the vegetable stock, cover the pan, and simmer gently for about 10 minutes.

Put the vegetables in bowls, season with the red pepper flakes and sprinkle with pistachios. Cut the chicken breast into slices on a diagonal and arrange on the vegetables.