Lentil and Chicken Appetizers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 534 cal. | (25 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.2 g | (54 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 106.7 μg | (178 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 21.5 mg | (179 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 193 μg | (64 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,440 mg | (36 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 303 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 300 grams brown Lentils
- 8 Tomatoes
- 1 onion
- extra-virgin olive oil
- salt
- freshly ground pepper
- 1 Tbsp balsamic vinegar
- 2 Chicken breasts
- vegetable oil
- 4 Figs
Preparation steps
Soak the lentils overnight. The next day, pour off the water. Rinse the tomatoes, blanch, cut in half, remove seeds and cut into small cubes. Peel the onion and finely chop. Heat 3 tablespoons olive oil in a saucepan and saute the onion until soft. Add the lentils, cook briefly, then add the tomatoes, stir and pour in enough water that the lentils are covered by about 2 fingerswidths. Bring to a boil, then reduce the heat to low heat and simmer about 25-30 minutes. (The lenses should definitely not fall apart). Add a little extra water if necessary. Season the lentils with salt, pepper and balsamic vinegar.
Cut the chicken breasts lengthwise into wide strips. Season with salt and pepper and coat with flour. Heat 3-4 tablespoons of vegetable oil in a pan and cook the strips until golden brown on all sides, then cut into 1.5 cm (approximately 1/2 inch) thick slices. Rinse the figs, cut into quarters lengthwise and slice. Arrange the lentils with the chicken breast and fig slices on serving spoons and serve immediately either as an amuse bouche or as a small appetizer.
