Crispy Chicken Breast with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 497 cal. | (24 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 12 μg | (20 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 25.1 mg | (209 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 677 mg | (17 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 313 mg | |||
| Cholesterol | 167 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- ½ organic lemon
- 1 red Bell pepper
- 1 medium sized Tomato
- 1 Tbsp Canola oil
- 40 grams dried Tomatoes (in oil)
- salt
- freshly ground peppers
- 4 Chicken cutlets (ready to cook, about 160 grams each)
- 100 grams Pastry flour
- 1 egg
- 150 grams breadcrumbs
- 30 grams clarified butter
Preparation steps
Rinse the lemon in hot water, grate the zest and squeeze out the juice. Rinse and trim the bell pepper and cut into thin slices. Rinse and quarter the tomatoes, remove the stalk and seeds and dice the flesh as small as possible.
Heat the oil and sauté the pepper and diced tomatoes for about 5 minutes until the resulting liquid has evaporated.
Drain the dried tomatoes and chop finely. Add to the pan, mix well and remove from the heat. Season with salt, pepper and the lemon zest.
Rinse the cutlets, pat dry and flatten between 2 layers of plastic wrap. Drizzle with lemon juice and season with salt and pepper.
Smear one side of the cutlets with the pepper-tomato mixture and then carefully turn in the flour. Tap off the excess and drag through the whisked egg. Finally, coat in the breadcrumbs and press firmly to help them to stick.
Fry the cutlets in some butter until golden brown.
Cut in half and serve with a salad if desired.
