Ham and Cheese Kievs

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Ham and Cheese Kievs
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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)
Calorie545 cal.(26 %)
Protein63 g(64 %)
Fat17 g(15 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage2.4 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.9 μg(5 %)
Vitamin E6 mg(50 %)
Vitamin K27.9 μg(47 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin34.9 mg(291 %)
Vitamin B₆1.3 mg(93 %)
Folate62 μg(21 %)
Pantothenic acid2.5 mg(42 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C6 mg(6 %)
Potassium786 mg(20 %)
Calcium184 mg(18 %)
Magnesium78 mg(26 %)
Iron4.5 mg(30 %)
Iodine11 μg(6 %)
Zinc3.6 mg(45 %)
Saturated fatty acids4.1 g
Uric acid390 mg
Cholesterol249 mg
Complete sugar3 g

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
How healthy are the main ingredients?
MozzarellaArugulathymeChicken breasteggsalt

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.