Sliced Chicken with Rustic Veg
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
428
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 35.1 μg | (59 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 33.7 mg | (281 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,411 mg | (35 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 450 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the chicken
- 4 Chicken breasts
- 2 Tbsps olive oil
- ½ lemon (juiced and zested)
- Basil
Product recommendation
Caponata
Try making a Sicilian-style ratatouille, using celery, aubergines and sultanas in pace of the courgettes and peppers
Preparation steps
1.
Preheat the oven to 200°C (180° fan) | 400F | gas 6
2.
Marinate the chicken with oil, lemon zest and a little juice and basil for 30 minutes.
3.
Meanwhile heat the oil in a pan and cook the onions until deep gold and sweet.
4.
Add the aubergines and cook for 2 minutes, then add the garlic and cook for 2 minutes, then add the courgettes and peppers and cook for 5 minutes.
5.
Add the tomatoes and coriander seeds and leave to simmer for at least 30 minutes over a very low heat, stirring occasionally, until the vegetables are very soft. Season and sprinkle over the basil
6.
Meanwhile heat a griddle or frying pan and cook the chicken for 6 minutes each side until golden and cooked through. Season and squeeze over a little more lemon juice.
7.
Serve the chicken with the ratatouille.
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