Sesame Chicken Breast with Sweet Chili Pepper Sauce
The chicken, which is already lean in itself, scores points for its particularly low-fat preparation; it is also rich in B vitamins and minerals. Niacin, for example, which is involved in the conversion and breakdown of nutrients and is important for energy production, is more than twice the recommended daily intake.
Choose a high-fiber side dish - perhaps a vegetable mix. For example, add steamed diced carrots and peas to whole grain rice cooked in broth.
You can also substitute turkey breast for the chicken.
(Percentage of daily recommendation)
|Calorie||310 kcal||(15 %)|
|Protein||46 g||(47 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||6 g||(4 %)|
|Sugar added||2 g||(8 %)|
|Roughage||2 g||(7 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||1.4 mg||(12 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||28.2 mg||(235 %)|
|Vitamin B₆||1.1 mg||(79 %)|
|Folate||38 μg||(13 %)|
|Pantothenic acid||1.8 mg||(30 %)|
|Biotin||7.5 μg||(17 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||4 mg||(4 %)|
|Potassium||762 mg||(19 %)|
|Calcium||123 mg||(12 %)|
|Magnesium||102 mg||(34 %)|
|Iron||2.8 mg||(19 %)|
|Iodine||2 μg||(1 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||1.5 g|
|Uric acid||352 mg|
Toast sesame seeds in a dry skillet until golden brown and beginning to smell fragrant. Set aside on a plate to cool.
Rinse chicken breasts and pat dry with paper towels.
Peel ginger and finely chop. Halve chile pepper lengthwise, remove seeds and finely chop.
Rinse the lime and grate half of the peel. Cut lime in half and squeeze juice over chicken breasts.
In a bowl, combine ginger, chile pepper, lime zest, soy sauce, honey, oil and oyster sauce. Whisk until fully mixed.
Heat the grill pan. Coat the chicken breasts with the chile-honey sauce, place in the grill pan and cook for about 12 minutes, turning several times to ensure even cooking. Brush the sauce over the chicken breasts while grilling.
Sprinkle chicken breasts with sesame seeds and drizzle with lime juice to taste.