Crispy Chicken on Coleslaw Salad
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 4 h. 55 min.
Ready in
Calories:
692
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 692 cal. | (33 %) | ||
| Protein | 61 g | (62 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.2 g | (24 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 33.7 μg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 34.7 mg | (289 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 137 mg | (144 %) | ||
| Potassium | 1,369 mg | (34 %) | ||
| Calcium | 192 mg | (19 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 438 mg | |||
| Cholesterol | 194 mg | |||
| Complete sugar | 22 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For Breaded Chicken Tenders
- 4 boneless, skinless Chicken breasts
- 1 fresh egg (beaten)
- 1 cup Buttermilk
- 1 ½ tsps garlic powder
- 1 cup all-purpose flour
- 1 cup seasoned breadcrumbs
- 1 tsp salt
- freshly ground Black pepper (to taste)
- 1 tsp Baking powder
- sunflower oil (for frying)
- For Raw Salad
- 1 red Bell pepper (rinsed; trimmed and cut into strips)
- 1 yellow Bell pepper (rinsed; trimmed and cut into strips)
- 1 cup shredded carrots
- 1 cup shredded, red Cabbage
- 1 small Zucchini (rinsed; trimmed and julienned)
- 1 small Red onion (peeled and thinly sliced)
- ¼ cup Mayonnaise
- 1 Tbsp whole grain Mustard
- 1 Tbsp honey
- ½ Tbsp fresh lemon juice
Product recommendation
You may substitute your favorite dressing.
Preparation steps
1.
For Breaded Chicken Tenders:
2.
Rinse chicken under cold running water and pat dry with paper towels. Using a sharp knife, cut chicken into 1/2-inch strips. Place chicken in a large, resealable plastic storage bag.
3.
In a small bowl, whisk egg, buttermilk and garlic powder together and pour mixture into the bag with the chicken strips. Securely seal and refrigerate for 2 to 4 hours.
4.
Using a new resealable plastic storage bag, combine flour, bread crumbs, salt, pepper, and baking powder.
5.
Remove chicken strips from the refrigerator and drain. Place chicken strips in the bag with the flour mixture, securely seal and shake to thoroughly coat.
6.
Heat oil in a large, heavy-bottomed skillet to 375º F. Working in batches. Place flour coated chicken in the hot oil and cook until golden brown and cooked through, juices should run clear. Drain on absorbent paper towels. Season with salt and pepper to taste. Serve with raw salad.
7.
For Raw Salad:
8.
Combine all ingredients in a salad bowl, toss well to mix. In a small bowl, whisk mayonnaise, mustard, honey, and lemon juice. Drizzle dressing over salad and toss again. Divide between plates and top with breaded chicken.
