Herb-Crusted Chicken Cutlets
Herb-Crusted Chicken Cutlets - A delicious, simple chicken recipe
Healthy, because
Even smarter
Nutritional values
Cleverly combined: The chicken meat, the many herbs and the carrots provide the body with plenty of protein, a good portion of vitamins and, through the crust, also fibre. The beta-carotene from the carrots improves vision at night.
If children eat with you or you do not like alcohol in your food, you can instead roast a teaspoon of aniseed in a pan and sprinkle it over the carrots. They also provide the licorice-like spice.
(Percentage of daily recommendation)
| Calorie | 538 cal. | (26 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 3 mg | (375 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 25.3 mg | (211 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 16.9 μg | (38 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,005 mg | (25 %) | ||
| Calcium | 210 mg | (21 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 332 mg | |||
| Cholesterol | 158 mg |
Ingredients
- Ingredients
- 4 sprigs mixed Fresh herbs (eg., parsley, sage, rosemary and thyme)
- 5 Tbsps breadcrumbs
- 1 small garlic clove
- 1 egg
- 2 Chicken breasts (300 grams)
- salt
- 2 Tbsps Pastry flour
- 4 carrots (400 grams)
- 3 scallions
- 3 Tbsps olive oil
- 2 Tbsps Anisette (such as Anis, Pastis or Pernod)
- ¾ cup Chicken broth
- 3 Tbsps Soy creamer
- 4 sprigs Chervil
- peppers
Kitchen utensils
Preparation steps
Rinse herbs, remove stems and chop leaves coarsely. In a small bowl, mix herbs with breadcrumbs.
Peel garlic and chop finely. Mix with breadcrumbs.
In another small bowl, whisk egg. Rinse chicken, pat dry and cut into slices. Put meat between plastic wrap pieces and gently flatten with a meat pounder.
Season chicken cutlets lightly with salt. Coat with flour, dip on all sides in egg and dredge in breadcrumbs. Press crumbs into the cutlets to coat well. Refrigerate, covered, until ready to use.
Rinse and peel carrots. Cut lengthwise into very thin slices.
Rinse and finely chop scallions.
Heat 1 tablespoon oil in a small pot. Add carrots and scallions and cook until scallions are translucent, 2-3 minutes.
Stir in broth and anise-flavored liqueur. Cover and cook 5-6 minutes.
Heat remaining oil in a pan and cook chicken cutlets until golden-brown on both sides.
At the end of the cooking time, add soy creamer to the carrots and bring to a boil.
Rinse parsley, stem and coarsely chop leaves. Stir into carrots and season with salt and pepper. Transfer carrots to a plate and serve chicken cutlets alongside.
