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Chicken with Sesame Seed Crust and Arugula Salad
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
Calories:
557
calories
Calories
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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 %) |
more nutritional values
| 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 |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- 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
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.
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