Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Chicken with Sesame Seed Crust and Arugula Salad
30 min.
Time:
557
calories
Calories:
Health Score:
75 / 100
Ingredientsfor
- 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
1.
Rinse the arugula and spin dry. Peel the cucumber, halve and cut diagonally into thin slices.
2.
Rinse the chicken breast with cold water, pat dry, cut into bite-sized pieces and season with salt and pepper.
3.
Dredge the chicken pieces first in flour, then in beaten egg and finally in sesame seeds
4.
Heat canola oil in a pan. Saute the chicken pieces over medium heat about 5 minutes until golden brown.
5.
Meanwhile, for the dressing, stir the olive oil with ketchup, 1 dash of lemon juice and yogurt and season with salt and pepper.
6.
Place the arugula and cucumbers on 4 plates. Arrange the chicken pieces on top, drizzle with the dressing and serve.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |