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
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.
(Percentage of daily recommendation)
| Calorie | 610 cal. | (29 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 23 mg | (192 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 750 mg | (19 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 289 mg | |||
| Cholesterol | 93 mg |
Ingredients
- 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
Preparation steps
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.
In the meantime, crush breadcrumbs and cocoa nibs in a mortar. Peel and chop the onion and garlic. Wash and halve the cherry tomatoes.
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.
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.
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.
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.
Wash basil, dab dry and chop coarsely. Arrange the chicken breast fillet in tomato-cocoa sauce with the wild rice and garnish with basil.
