Parmesan Crusted Chicken Breast with Asparagus and Artichoke Heart Sauce

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Parmesan Crusted Chicken Breast with Asparagus and Artichoke Heart Sauce
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
484
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie484 cal.(23 %)
Protein63 g(64 %)
Fat21 g(18 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage14.5 g(48 %)
Vitamin A0.5 mg(63 %)
Vitamin D1 μg(5 %)
Vitamin E7.8 mg(65 %)
Vitamin K105.8 μg(176 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin36.7 mg(306 %)
Vitamin B₆1.3 mg(93 %)
Folate327 μg(109 %)
Pantothenic acid4 mg(67 %)
Biotin19 μg(42 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C56 mg(59 %)
Potassium1,357 mg(34 %)
Calcium360 mg(36 %)
Magnesium131 mg(44 %)
Iron5.8 mg(39 %)
Iodine38 μg(19 %)
Zinc5 mg(63 %)
Saturated fatty acids7.2 g
Uric acid506 mg
Cholesterol251 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
Artichoke heartsParmesanolive oilChicken breastsaltegg

Preparation steps

1.

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.

2.

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.

3.

For the chicken, season the chicken breasts with salt and pepper. Dip in the beaten eggs, then coat both sides in the parmesan.

4.

Heat oil and butter in a pan and cook the chicken over medium heat for about 5 minutes on each side.

5.

Serve chicken with asparagus and artichoke sauce.