Sesame chicken with mixed vegetables
(Percentage of daily recommendation)
| Calorie | 664 cal. | (32 %) | ||
| Protein | 66 g | (67 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 3.6 mg | (450 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 182.6 μg | (304 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 39.4 mg | (328 %) | ||
| Vitamin B₆ | 2.3 mg | (164 %) | ||
| Folate | 260 μg | (87 %) | ||
| Pantothenic acid | 3.8 mg | (63 %) | ||
| Biotin | 25.3 μg | (56 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 2,675 mg | (67 %) | ||
| Calcium | 288 mg | (29 %) | ||
| Magnesium | 207 mg | (69 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 5.7 mg | (71 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 543 mg | |||
| Cholesterol | 241 mg | |||
| Complete sugar | 19 g |
Ingredients
- For the chicken
- 4 Chicken breasts
- 4 Tbsps Sesame seeds
- 2 eggs
- 4 Tbsps Pastry flour
- salt
- freshly ground pepper
- For the vegetables
- 8 small potatoes
- 1 stalk Leeks
- 300 grams Brussels sprouts
- 8 small carrots
- salt
- freshly ground pepper
- 1 Tbsp butter
- 1 Tbsp soy sauce
Preparation steps
For the chicken, rinse chicken breasts, pat dry and coat with flour. Beat eggs in a bowl and season with salt and pepper. Pull chicken breasts through eggs and then cover with sesame seeds. Preheat the oven to 200°C (approximately 400°F). Cook chicken breasts under the preheated oven grill, watching carefully for 10 minutes on each side until cooked. Remove from the oven and keep warm.
For the vegetables, scrub potatoes thoroughly and cook in a pot of boiling salted water until knife-tender, about 20 minutes. Drain and rinse in cold water, then drain again. Rinse brussels sprouts, trim and cook in a pot of salted water for 20 minutes until al dente. Rinse leeks and cut into 2 cm (approximately 1 inch) thick rings. Rinse carrots, trim and cook in a pot of boiling salt water until soft. Heat butter in a pan. Add brussels sprouts, leeks and carrots to the pan, cook over low heat for about 5 minutes and season with salt, soy sauce and pepper. To serve arrange chicken breasts on plates with potatoes and vegetables.