Panko Coconut Chicken with Peanut Sauce
Panko coconut chicken with peanut sauce - Crispy bites with smart dip
Healthy, because
Even smarter
Nutritional values
The protein-rich chicken strengthens the immune system with lots of zinc and promotes wound healing. This low carb dish provides plenty of calcium, good fats and satiating fiber.
If you prefer to forgo the poultry, you can replace it with fried tofu cubes.
(Percentage of daily recommendation)
| Calorie | 531 cal. | (25 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 92.4 μg | (154 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 24.8 mg | (207 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 102.7 μg | (34 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 16.9 μg | (38 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 19.7 mg | (21 %) | ||
| Potassium | 978 mg | (24 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 12.6 μg | (6 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 321 mg | |||
| Cholesterol | 180.3 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 18 ozs chicken breast fillets
- salt
- peppers
- 1 ¾ ozs Whole Grain Spelt Flour (2 TBSP.)
- 2 ¾ ozs Panko
- ¼ oz Shredded coconut (1 TBSP.)
- 1 Tbsp noble sweet ground paprika
- 2 eggs
- 2 Tbsps olive oil
- 1 scallion
- 2 garlic cloves
- 3 ½ ozs Coconut milk
- 5 ozs Yogurt
- 3 Tbsps natural peanut butter
- 2 Tbsps Red wine vinegar
- ½ tsp Red pepper flakes
- 12 ozs chickpeas (drained weight, can)
- 3 ½ ozs Snow peas
- 12 medium size cabbage lettuce leaves
- 10 ozs small Cucumber
- 1 Cress
Preparation steps
Cover a baking tray with baking paper. Rinse chicken breast fillet, pat dry and cut into approx. 1-inch pieces. Season chicken with salt and pepper. Place whole wheat flour on a plate. Mix panko flour with shredded coconut and paprika powder and place on a 2nd plate. Whisk eggs in a small bowl.
Dredge the chicken first in flour, then in eggs, and finally in panko mix. Place the chicken pieces on the baking tray, drizzle lightly with olive oil and bake in a preheated oven at 200 °C / 400 ˚F for about 20 minutes.
Meanwhile, for the sauce, clean and wash the spring onion and cut into fine rings. Peel and quarter the garlic. Finely blend coconut milk with yogurt, peanut butter, spring onion, garlic, vinegar and chili flakes using a blender. Season sauce with salt and pepper.
Rinse chickpeas in a colander and drain. Clean sugar snap peas, wash and cook in boiling salted water for 2 minutes. Drain and leave to drain. Wash lettuce leaves and shake dry. Clean and wash cucumber and cut into fine strips with a spiral slicer or peeler.
Place 3 lettuce leaves on each plate and arrange cucumbers, chickpeas and chicken pieces on top and drizzle with some peanut sauce. Cut cress from the bed and sprinkle on top. Serve remaining sauce separately with chicken.
