Chicken Nuggets with Homemade Ketchup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 513 cal. | (24 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.6 mg | (238 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,107 mg | (28 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 345 mg | |||
| Cholesterol | 202 mg | |||
| Complete sugar | 12 g |
Ingredients
- For the ketchup
- 800 grams Tomatoes
- 1 onion
- 1 garlic clove
- 1 Tbsp vegetable oil
- 2 Tbsps honey
- 1 Tbsp Wine vinegar
- salt
- freshly ground peppers
- For the chicken nuggets
- 600 grams Chicken breasts
- salt
- freshly ground peppers
- 1 tsp sweet ground paprika
- 2 Tbsps Pastry flour
- 2 eggs (beaten)
- 150 grams Spelt flakes
- vegetable oil (for frying)
Preparation steps
For the ketchup, rinse the tomatoes, remove stem ends and dice the flesh into cubes. Chop onion and garlic finely. Sauté onion and garlic together in a pan in hot oil until translucent. Add tomatoes, honey and vinegar and simmer until thick, stirring occasionally for about 30 minutes. Strain through a fine sieve and season with salt and pepper.
For the chicken nuggets, rinse the chicken, pat dry and cut into about 12 pieces. Season with salt, pepper and paprika and coat with flour. Dip in the beaten eggs. Crush spelt flakes coarsely (place in a freezer bag and crush with a rolling pin or with hands) Coat chicken in the flakes. Fry in hot oil (at 170°C/approximately 350°F) until golden brown, 4-5 minutes. Drain on paper towels and serve with ketchup.
