Strengthening Protein Dish

Chicken in Tomato and Cocoa Sauce

4.5
Average: 4.5 (6 votes)
(6 votes)
Chicken in Tomato and Cocoa Sauce

Chicken in tomato and cocoa sauce - what a delicious combination of fruity tomatoes, tart cocoa and chocolaty flavours. Photo: Jan Schümann

share Share
print
bookmark_border Copy URL
Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
610
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cocoa nibs contain plenty of magnesium and calcium. In combination with high-quality proteins from the chicken breast, this delicious recipe helps support strong muscles.

For an extra portion of fiber, you can also use pumpernickel instead of breadcrumbs. To do this, simply mix 1-2 slices in a mixer to make fine flour and mix with the crushed cocoa nibs for the breadcrumbs.

1 serving contains
(Percentage of daily recommendation)
Calorie610 kcal(29 %)
Protein45 g(46 %)
Fat20 g(17 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin23 mg(192 %)
Vitamin B₆0.9 mg(64 %)
Folate59 μg(20 %)
Pantothenic acid1.6 mg(27 %)
Biotin8 μg(18 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C24 mg(25 %)
Potassium750 mg(19 %)
Calcium41 mg(4 %)
Magnesium154 mg(51 %)
Iron3.9 mg(26 %)
Iodine2 μg(1 %)
Zinc2 mg(25 %)
Saturated fatty acids3.3 g
Uric acid289 mg
Cholesterol93 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
22 ozs Chicken breasts (4 chicken breast fillets)
salt
peppers
4 Tbsps olive oil
2 Tbsps whole grain breadcrumbs
2 Tbsps Cocoa (nibs)
1 Red onion
1 garlic clove
14 ozs Cherry tomatoes
2 Tbsps balsamic vinegar
1 oz Dark chocolate (1 piece; min. 85% cocoa content)
8 ozs Wild rice
Basil
How healthy are the main ingredients?
Chicken breastolive oilsaltCocoagarlic cloveBasil

Preparation steps

1.

Rinse chicken breast fillets, dab dry and season with salt and pepper. Heat 2 tablespoons of olive oil in an ovenproof pan. Fry the meat on a medium to high heat for 6-7 minutes.

2.

In the meantime, crush breadcrumbs and cocoa nibs in a mortar. Peel and chop the onion and garlic. Wash and halve the cherry tomatoes.

3.

Remove the fillets from the pan, turn them in the breadcrumbs-cocoa mixture and press the breadcrumbs lightly on the pan. Set the fillets aside.

4.

Heat the remaining oil in the pan. Sauté the onion and garlic over medium heat for 2 minutes. Add tomatoes and balsamic vinegar and simmer for 3-4 minutes at low heat, crushing tomatoes lightly.

5.

Add chocolate, stir in and season the sauce with salt and pepper. Place the chicken breast fillets in the pan and cook in a preheated oven at 200°C / 400°F for about 15 minutes.

6.

At the same time, cook rice according to package instructions in 2.5 times the amount of boiling salted water for 15 minutes until al dente. Drain in a sieve and leave to drain.

7.

Wash basil, dab dry and chop coarsely. Arrange the chicken breast fillet in tomato-cocoa sauce with the wild rice and garnish with basil.

Tags