Parmesan Crusted Chicken Breast with Asparagus and Artichoke Heart Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 484 cal. | (23 %) | ||
| Protein | 63 g | (64 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.5 g | (48 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 105.8 μg | (176 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 36.7 mg | (306 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 327 μg | (109 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 19 μg | (42 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,357 mg | (34 %) | ||
| Calcium | 360 mg | (36 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 506 mg | |||
| Cholesterol | 251 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the Chicken
- 4 Chicken breasts (each 150 grams)
- salt
- freshly ground peppers
- 2 eggs
- 60 grams Parmesan
- 2 Tbsps olive oil
- 2 tsps butter
- For the artichoke sauce
- 400 grams Artichoke hearts (from a jar)
- 300 milliliters Vegetable broth
- 1 onion
- 2 Tbsps olive oil
- 1 Tbsp lemon juice
- 2 scallions
- 2 Tbsps Caper
- For the asparagus
- 1 kilogram Asparagus
Preparation steps
For the artichoke sauce, peel onion, chop finely and carmelize in hot olive oil. Add 2/3 of the drained artichoke hearts and saute briefly. Pour in broth and bring to a boil. Season with salt and pepper to taste. Remove from heat and puree with an immersion blender. Rinse, trim and chop scallions. Add scallions with the remaining artichoke hearts and capers to the sauce and simmer for about 4 minutes. Season with lemon juice to taste.
For the asparagus, rinse asparagus and peel the bottom third of stalks if desired. Cut off tough ends and cook spears in boiling salted water for about 12 minutes.
For the chicken, season the chicken breasts with salt and pepper. Dip in the beaten eggs, then coat both sides in the parmesan.
Heat oil and butter in a pan and cook the chicken over medium heat for about 5 minutes on each side.
Serve chicken with asparagus and artichoke sauce.
