High in Healthy Fats

Sesame Chicken

with Avocado and Pear Salad
4.4
Average: 4.4 (10 votes)
(10 votes)
Sesame Chicken

Sesame Chicken - Proof that poultry and fruit are a dream team

share Share
print
bookmark_border Copy URL
Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
480
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chicken breast is an excellent source of protein. Pine nuts and sesame contribute valuable vegetable fatty acids such as oleic acid and linoleic acid, which have a positive effect on the metabolism.

It is best to use vegetable or canola oil for frying. 

1 serving contains
(Percentage of daily recommendation)
Calorie480 kcal(23 %)
Protein37 g(38 %)
Fat31 g(27 %)
Carbohydrates12 g(8 %)
Sugar added2 g(8 %)
Roughage5.5 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin22 mg(183 %)
Vitamin B₆1 mg(71 %)
Folate58 μg(19 %)
Pantothenic acid1.9 mg(32 %)
Biotin11.9 μg(26 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C11 mg(12 %)
Potassium913 mg(23 %)
Calcium144 mg(14 %)
Magnesium127 mg(42 %)
Iron3.4 mg(23 %)
Iodine5 μg(3 %)
Zinc2.7 mg(34 %)
Saturated fatty acids4.2 g
Uric acid264 mg
Cholesterol83 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 tablespoon Pine nuts
1 small Avocado
1 small Pear
½ Lime
4 teaspoons vegetable oil
salt
peppers
sugar
1 egg
2 Chicken breasts (about 9 ounces)
2 tablespoons Sesame seeds
How healthy are the main ingredients?
Sesame seedsPine nutsAvocadoPearLimesalt
Preparation

Kitchen utensils

1 Peeler, 1 Cutting board, 1 Non-stick pan, 1 Bowl, 1 Small knife, 1 Citrus juicer, 1 Tablespoon, 1 Teaspoon, 1 Plate, 1 Small bowl, 1 Brush, 1 Slotted spatula

Preparation steps

1.
Sesame Chicken preparation step 1

Toast the pine nuts in a dry small non-stick pan until golden brown. Let cool.

2.
Sesame Chicken preparation step 2

Cut avocado in half and remove the pit. Peel away the skin and cut the avocado halves into thin slices.

3.
Sesame Chicken preparation step 3

Rinse pear and wipe dry. Cut in half, remove the seeds, and cut pear into thin slices.

4.
Sesame Chicken preparation step 4

Juice half of lime. Place avocado and pear slices in a bowl and sprinkle with lime juice and 2 teaspoons oil. Season with salt, pepper and a pinch of sugar and gently mix.

5.
Sesame Chicken preparation step 5

Sprinkle the pine nuts over the pear and avocado mixture.

6.
Sesame Chicken preparation step 6

Separate egg. (Reserve egg yolk for another use.) Rinse chicken fillets and pat dry. Season with salt and pepper. Brush chicken with egg white and sprinkle with sesame seeds. Press sesame seeds firmly onto chicken.

7.
Sesame Chicken preparation step 7

Heat the remaining oil in the non-stick pan. Cook chicken over medium-high heat, for about 5 minutes on each side. Serve with the salad.