Coated Chicken Breast with Shredded Veg
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
579
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 579 kcal | (28 %) | ||
| Protein | 37.84 g | (39 %) | ||
| Fat | 23.5 g | (20 %) | ||
| Carbohydrates | 56.27 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.58 g | (35 %) |
more nutritional values
| Vitamin A | 431.84 mg | (53,980 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 3.35 mg | (28 %) | ||
| Vitamin B₁ | 0.56 mg | (56 %) | ||
| Vitamin B₂ | 0.42 mg | (38 %) | ||
| Niacin | 21.88 mg | (182 %) | ||
| Vitamin B₆ | 0.91 mg | (65 %) | ||
| Folate | 262.88 μg | (88 %) | ||
| Pantothenic acid | 1.55 mg | (26 %) | ||
| Biotin | 0.79 μg | (2 %) | ||
| Vitamin B₁₂ | 0.71 μg | (24 %) | ||
| Vitamin C | 163.67 mg | (172 %) | ||
| Potassium | 1,258.64 mg | (31 %) | ||
| Calcium | 258.68 mg | (26 %) | ||
| Magnesium | 96.33 mg | (32 %) | ||
| Iron | 4.86 mg | (32 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.01 mg | (25 %) | ||
| Saturated fatty acids | 4.74 g | |||
| Cholesterol | 122.87 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the coleslaw
- 2 tablespoons Mayonnaise
- 1 tablespoon Crème fraiche
- 1 teaspoon mustard powder
- 2 tablespoons white wine vinegar (to taste)
- 2 tablespoons raisins
- sugar
- 4 cups white Cabbage (finely sliced or shredded)
- 4 cups red Cabbage (finely sliced or shredded)
- 1 carrot (shredded)
- 1 Apple (shredded)
- For the chicken
- 4 Chicken fillet (150 g each)
- 1 egg
- 1 unwaxed lemon (zest and juice)
- 1 cup fresh breadcrumbs
- 1 teaspoon freshly chopped parsley
- 1 teaspoon freshly chopped mint
- 3 tablespoons all-purpose flour
- 3 tablespoons vegetable oil (for frying)
- You will also need
- Lemon wedge (to garnish)
Preparation steps
1.
Stir together the mayonnaise with the crème fraîche, mustard powder, vinegar and raisins. Season to taste with salt and a pinch of sugar and mix through the salad. Leave for around 15 minutes for the flavours to develop.
2.
Meanwhile, tenderise the chicken slightly, halve and season with salt and ground black pepper. Beat the egg together with 2 tbsp lemon juice. Mix the breadcrumbs with the parsley, mint and lemon zest.
3.
Dip the meat first in flour, then in the beaten egg and finally in the crumb mixture. Press the coating firmly onto the meat and fry in oil in a hot pan on both sides until golden brown.
4.
Check the seasoning in the coleslaw and arrange on plates with the breaded chicken. Serve garnished with lemon wedges.
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