Crusted Chicken with String Beans

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Crusted Chicken with String Beans
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
278
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie278 kcal(13 %)
Protein27.39 g(28 %)
Fat17.28 g(15 %)
Carbohydrates3.49 g(2 %)
Sugar added0 g(0 %)
Roughage1.05 g(4 %)
Vitamin A21.99 mg(2,749 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.32 mg(3 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.11 mg(10 %)
Niacin17.18 mg(143 %)
Vitamin B₆0.57 mg(41 %)
Folate6.38 μg(2 %)
Pantothenic acid0.85 mg(14 %)
Vitamin B₁₂0.29 μg(10 %)
Vitamin C35.49 mg(37 %)
Potassium272.73 mg(7 %)
Calcium29.49 mg(3 %)
Magnesium29.74 mg(10 %)
Iron1.36 mg(9 %)
Zinc0.93 mg(12 %)
Saturated fatty acids2.74 g
Cholesterol73.1 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4
Chicken breasts (skinned)
4 tablespoons
2 cloves
garlic (finely chopped)
1
red Chile pepper (deseeded and finely chopped)
1 teaspoon
Coriander seed (lightly crushed)
1 teaspoon
ground Cumin
2 tablespoons
1
lemon (juiced)
green String bean (to serve)
chopped parsley (to serve)
boiled new Potato (to serve)
Lemon wedge (to serve)
Preparation

Kitchen utensils

1 Small pot, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Citrus juicer

Preparation steps

1.
Flatten the chicken breasts with a meat hammer or rolling pin.
2.
Mix together the oil, garlic, chilli pepper, coriander seeds, cumin, coriander leaves and lemon juice. Season with salt and pepper and rub into the chicken breasts on a flat plate.
3.
Leave to marinate while you boil or steam the beans, then set them aside in a warm place.
4.
Heat a little oil in a large frying pan (skillet). Fry the chicken breasts for 2 minutes on each side then add the marinade and cook for 3-4 more minutes, basting from time to time, or until the chicken is cooked through.
5.
Serve with the green beans and potatoes, scattered with the parsley and the lemon wedges alongside.