Coconut Crusted Chicken Escalope
Coconut Crusted Chicken Escalope - Here comes taste into the breading. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Thanks to the chicken breast, this dish is packed with protein as well as vitamin B3, which can help reduce the risk of heart attack.
If you don't have Lamb's Lettuce, feel free to use whatever lettuce you have available.
(Percentage of daily recommendation)
| Calorie | 613 cal. | (29 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 18.4 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 25.4 mg | (212 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 20.1 μg | (45 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 990 mg | (25 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 300 mg | |||
| Cholesterol | 193 mg |
Ingredients
- Ingredients
- 4 ozs lamb's lettuce (mache lettuce)
- 2 ozs Beets (boiled)
- 2 Tbsps Walnut
- 1 tsp Mustard
- 1 tsp honey
- 1 Tbsp balsamic vinegar
- 4 Tbsps olive oil
- salt
- peppers
- 10 ozs Chicken breasts
- 1 egg
- 3 Tbsps Coconut flour
- ½ Pear
- 1 tsp lemon juice
Preparation steps
Wash lamb's lettuce, spin dry and pluck finely. Roughly grate beet. Roast walnuts in a hot pan without fat at medium heat for 3 minutes. Finely chop half of the walnuts.
For the vinaigrette, mix mustard, honey and balsamic vinegar with 2 tablespoons of olive oil and season to taste with salt and pepper.
Wash the chicken breast fillet, dab dry and cut into 8 pieces. Season meat with salt and pepper. Whisk the egg in a deep plate. Mix chopped walnuts with coconut flour in another plate.
Turn the chicken breast fillets first in the egg, then in the coconut mixture. Heat the remaining oil in a pan. Fry the breaded chicken escalopes on all sides at medium heat for 10-15 minutes until golden brown.
In the meantime, wash half of the pears, remove the core, cut the pears into slices and sprinkle with lemon juice. Fry pear slices for 2 minutes at medium heat in a pan.
Mix lamb's lettuce with beet and pears, arrange and drizzle with vinaigrette. Add chicken and sprinkle with remaining walnuts.
