Chicken with Sesame Seed Crust and Arugula Salad
Chicken with Sesame Seed Crust and Arugula Salad - Chicken nuggets with a twist - much healthier and tastier than the premade product.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 557 cal. | (27 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 129.2 μg | (215 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 27.1 mg | (226 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 955 mg | (24 %) | ||
| Calcium | 349 mg | (35 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 318 mg | |||
| Cholesterol | 149 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 bunches Arugula (160 grams)
- 1 Cucumber
- 600 grams Chicken breasts
- salt
- peppers
- 100 grams Pastry flour
- 1 egg
- 100 grams Sesame seeds
- 3 Tbsps Canola oil
- 2 Tbsps olive oil
- 1 Tbsp Ketchup
- 1 splash lemon juice
- 150 grams Yogurt (low-fat)
Preparation steps
Rinse the arugula and spin dry. Peel the cucumber, halve and cut diagonally into thin slices.
Rinse the chicken breast with cold water, pat dry, cut into bite-sized pieces and season with salt and pepper.
Dredge the chicken pieces first in flour, then in beaten egg and finally in sesame seeds
Heat canola oil in a pan. Saute the chicken pieces over medium heat about 5 minutes until golden brown.
Meanwhile, for the dressing, stir the olive oil with ketchup, 1 dash of lemon juice and yogurt and season with salt and pepper.
Place the arugula and cucumbers on 4 plates. Arrange the chicken pieces on top, drizzle with the dressing and serve.
