Quick Low-Carb Recipe

Coconut Crusted Chicken Escalope on Lamb's Lettuce (mache)

5
Average: 5 (7 votes)
(7 votes)
Coconut Crusted Chicken Escalope on Lamb's Lettuce (mache)

Coconut Crusted Chicken escalope on lamb's lettuce (mache) - Here comes taste into the breading. Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
613
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie613 kcal(29 %)
Protein45 g(46 %)
Fat42 g(36 %)
Carbohydrates15 g(10 %)
Sugar added2 g(8 %)
Roughage6.2 g(21 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.8 μg(4 %)
Vitamin E10.2 mg(85 %)
Vitamin K18.4 μg(31 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin25.4 mg(212 %)
Vitamin B₆1.1 mg(79 %)
Folate146 μg(49 %)
Pantothenic acid1.9 mg(32 %)
Biotin20.1 μg(45 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C23 mg(24 %)
Potassium990 mg(25 %)
Calcium90 mg(9 %)
Magnesium105 mg(35 %)
Iron4.7 mg(31 %)
Iodine22 μg(11 %)
Zinc3.1 mg(39 %)
Saturated fatty acids5.8 g
Uric acid300 mg
Cholesterol193 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces
lamb's lettuce (mache lettuce)
2 ounces
Beets (boiled)
2 tablespoons
1 teaspoon
1 teaspoon
1 tablespoon
4 tablespoons
10 ounces
1
3 tablespoons
½
1 teaspoon
How healthy are the main ingredients?
WalnutMustardhoneyolive oilsaltChicken breast

Preparation steps

1.

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.

2.

For the vinaigrette, mix mustard, honey and balsamic vinegar with 2 tablespoons of olive oil and season to taste with salt and pepper.

3.

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.

4.

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.

5.

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.

6.

Mix lamb's lettuce with beet and pears, arrange and drizzle with vinaigrette. Add chicken and sprinkle with remaining walnuts.