Sesame Chicken
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.
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 21.5 μg | (36 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 22 mg | (183 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 913 mg | (23 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 264 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 1 Tbsp Pine nuts
- 1 small Avocado
- 1 small Pear
- ½ Lime
- 4 tsps vegetable oil
- salt
- peppers
- sugar
- 1 egg
- 2 Chicken breasts (about 9 ounces)
- 2 Tbsps Sesame seeds
Preparation steps
Toast the pine nuts in a dry small non-stick pan until golden brown. Let cool.
Cut avocado in half and remove the pit. Peel away the skin and cut the avocado halves into thin slices.
Rinse pear and wipe dry. Cut in half, remove the seeds, and cut pear into thin slices.
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.
Sprinkle the pine nuts over the pear and avocado mixture.
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.
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.