Crunchy Chicken on a Bed of Green Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 610 cal. | (29 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.9 g | (40 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 211.8 μg | (353 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 31 mg | (258 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 122 mg | (128 %) | ||
| Potassium | 1,133 mg | (28 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 526 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the vegetables
- 400 grams (approximately 13 1/2 ounces) Broccoli
- 250 grams (approximately 8 ounces) fresh or frozen Peas (fresh or frozen)
- 250 grams (approximately 8 ounces) Snow peas
- salt
- 1 garlic clove
- 1 Tbsp Sesame seeds
- 1 generous pinch Red pepper flakes
- 2 Tbsps butter
- 1 pinch sugar
- For the chicken
- 600 grams (approximately 20 1/2 ounces) Chicken breasts
- salt
- 3 Tbsps Pastry flour
- 2 eggs
- 100 grams (approximately 3 1/2 ounces) breadcrumbs
- 2 Tbsps freshly chopped Tarragon
- 1 generous pinch Red pepper flakes
- vegetable oil (to saute)
Preparation steps
For the vegetables: Rinse the broccoli, peas and snowpeas and pat dry. Halve the snowpeas diagonally. Blanch the broccoli in a pot of boiling salted water for about 2 minutes. Add the peas and snowpeas and cook until al dente, about 1 minute. Drain, rinse under cold water and drain again. Peel garlic and chop finely.
For the chicken: Rinse the chicken breasts, pat dry and cut crosswise into strips. Sprinkle with salt and flour. Break the eggs into a bowl and whisk together. Place the breadcrumbs, tarragon, and chile in a deep plate and mix together. Dip the chicken pieces into the eggs, then in the breadcrumb mixture, patting to adhere. Heat the oil in a large skillet and saute until golden brown, crisp and cooked through, 3-4 minutes ; drain on paper towels.
Spoon 2-3 tablespoons of the vegetable blanching liquid in to a frying pan and briefly cook the sesame and chile. Add the vegetables and cook until hot. Season with sugar and salt to taste and divide among plates.
Top with the crispy chicken and serve garnished with tarragon and chives.
