Chicken in a Corn Flake Crust with Carrots and Pistachios
Nutritional values
(Percentage of daily recommendation)
| Calorie | 597 cal. | (28 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 35.5 μg | (59 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 34.1 mg | (284 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,374 mg | (34 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 404 mg | |||
| Cholesterol | 253 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 4 small Chicken breasts (150 g)
- salt
- 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
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.
