Light Italian Chicken Cutlets
Oyster mushrooms and shiitake mushrooms are very filling and low in calories. Compared to other vegetables, they provide a good portion of vitamin D, which strengthens the immune system and the body's bones.
You can also prepare the Italian dish with thin turkey or veal escalopes. Pasta or a baguette is suitable as a side dish, preferably a whole-wheat version as it provides dietary fiber that aids in digestion.
(Percentage of daily recommendation)
| Calorie | 358 cal. | (17 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 7.7 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 23 mg | (192 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 23.2 μg | (52 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 984 mg | (25 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 305 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 9 ozs small Oyster mushrooms
- 9 ozs shiitake mushrooms
- 2 shallots
- 2 ozs sun-dried Tomatoes
- 1 sprig rosemary
- 12 thin Chicken breasts (each about 2 oz.)
- 3 Tbsps olive oil
- salt
- 1 cup Soy creamer
- ¾ cup rich chicken stock
Preparation steps
Clean mushrooms. Halve oyster mushrooms.
Peel shallots and chop finely. Cut the tomatoes into small cubes.
Rinse rosemary, shake dry, pluck needles and chop.
Rinse chicken and pat dry. Heat 2 tablespoons oil in a skillet and fry the cutlets in over high heat on each side for about 20 seconds.
Take chicken from the skillet, season with salt and keep warm in foil.
Add the remaining oil to the skillet and fry the mushrooms over high heat for 1 minute while stirring.
Add shallots and fry over medium heat for 1 more minute.
Pour in soy creamer and veal stock.
Add sun-dried tomatoes and rosemary. Cook on low heat until the sauce is creamy, a few minutes.
Place cutlets in the sauce and heat up briefly. Arrange on plates and serve topped with mushroom sauce. Serve with brown rice, if desired.