Ham and Cheese Kievs
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
545
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 545 cal. | (26 %) | ||
| Protein | 63 g | (64 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 27.9 μg | (47 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 34.9 mg | (291 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 786 mg | (20 %) | ||
| Calcium | 184 mg | (18 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 390 mg | |||
| Cholesterol | 249 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 Tbsps sunflower oil
- 4 Chicken breasts (trimmed with skins on)
- 0.333 cup plain flour
- 2 eggs
- 1 cup dried breadcrumbs
- ½ cup fresh Mozzarella (sliced into discs)
- 4 slices Bresaola (oval in shape)
- 4 tsps thyme (finely chopped)
- 2 cups Arugula (washed)
- salt
- peppers
Preparation steps
1.
Pre-heat the oven to 200°C | 400F | gas 6.
2.
Butterfly the chicken breasts using a sharp knife. Lay a slice of the Bresaola so that it covers the middle section of the chicken breasts.
3.
Arrange the slices of mozzarella evenly on top and finish with thyme. Roll the breasts up to form cylinders and tie well using kitchen string. Season the outsides.
4.
In a large ovenproof saute pan, heat the sunflower oil over a medium-high heat and sear the breasts until golden all over. Remove to one side and remove the strings using scissors.
5.
Roll the breasts gently in the flour and pat off any excess. Dip in the beaten egg and finally roll in the breadcrumbs ensuring an even coating.
6.
Arrange on a baking sheet and bake in the oven for 20-25 minutes until the chicken is cooked and the coating is golden and crispy.
7.
Slice in half and serve on beds of rocket.
