EatSmarter exclusive recipe

Spicy Chicken Strips

with Vegetables Au Gratin
4.5
Average: 4.5 (2 votes)
(2 votes)
Spicy Chicken Strips

Spicy Chicken Strips - This dish delivers on both the crunchy and the creamy

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
442
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cabbage vegetables like savoy cabbage contain mustard oil glycosides. These secondary plant compounds give cabbage its slightly bitter taste and have antibacterial effects. In animal experiments mustard oils also showed a cancer-protective effect.

Ideal as a high-protein, low-calorie dinner. For a midday meal, wholemeal rice is ideal as a carbohydrate-containing side dish: Then the blood sugar level remains constant.

1 serving contains
(Percentage of daily recommendation)
Calorie442 cal.(21 %)
Protein44 g(45 %)
Fat21 g(18 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A2 mg(250 %)
Vitamin D1.7 μg(9 %)
Vitamin E6.8 mg(57 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.7 mg(64 %)
Niacin26.8 mg(223 %)
Vitamin B₆1.1 mg(79 %)
Folate165 μg(55 %)
Pantothenic acid3.5 mg(58 %)
Biotin2.5 μg(6 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C78 mg(82 %)
Potassium1,359 mg(34 %)
Calcium334 mg(33 %)
Magnesium106 mg(35 %)
Iron6.3 mg(42 %)
Iodine49 μg(25 %)
Zinc3.3 mg(41 %)
Saturated fatty acids5.5 g
Uric acid356 mg
Cholesterol95 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ head young Savoy cabbage (400 grams)
5 baby carrots (300 grams)
200 grams button Mushroom
½ lemon
2 Tbsps olive oil
salt
peppers
100 milliliters Vegetable broth
1 sprig rosemary
1 pc Parmesan (about 30 grams)
1 ½ Tbsps breadcrumbs (to taste; whole-grain)
1 Tbsp Pine nuts
1 Chicken breast (about 250 grams)
1 garlic clove
crushed dried chili peppers
How healthy are the main ingredients?
Savoy cabbageParmesanolive oilPine nutsrosemarycarrot
Preparation

Kitchen utensils

1 Small knife, 1 Cutting board, 1 Large knife, 1 Paper towel, 1 Citrus juicer, 1 Fine grater, 1 Tablespoon, 1 Measuring cups, 1 Non-stick pan (with lid), 1 Casserole dish, 1 Small bowl, 1 Wooden spoon, 1 Peeler

Preparation steps

1.
Spicy Chicken Strips preparation step 1

Rinse cabbage and remove the core. Cut into thin strips. Rinse and peel carrots.

2.
Spicy Chicken Strips preparation step 2

Clean mushrooms and cut in half or quarters, depending on size.

3.
Spicy Chicken Strips preparation step 3

Rinse the lemon in hot water and wipe dry. Grate peel and squeeze out the juice.

4.
Spicy Chicken Strips preparation step 4

Heat 1 1/2 tablespoons oil in a large pan. Add carrots, cabbage and mushrooms and sauté. Season vegetables with salt and pepper and pour in broth and lemon juice. Simmer the vegetables, covered, over low heat, 5-8 minutes.

5.
Spicy Chicken Strips preparation step 5

Transfer vegetables with the liquid into a baking dish.

6.
Spicy Chicken Strips preparation step 6

Rinse rosemary, shake dry, pluck needles and finely chop. Set aside about 1/2 teaspoon of the rosemary.

7.
Spicy Chicken Strips preparation step 7

Finely grate Parmesan cheese. Mix with breadcrumbs, chopped rosemary, lemon zest and pine nuts. Sprinkle the crumb mixture over the vegetables. Bake in a preheated oven at 200°C (fan: 180°C, grade: Gas Level 3) (about 400°Fconvection 350°F) for about 10 minutes (au gratin).

8.
Spicy Chicken Strips preparation step 8

Meanwhile, rinse chicken breasts, pat dry and cut into strips.

9.
Spicy Chicken Strips preparation step 9

Peel and halve the garlic clove.

10.
Spicy Chicken Strips preparation step 10

Heat the remaining oil in a pan. Add chicken strips, garlic and reserved 1/2 teaspoon rosemary. Cook over medium-high heat until golden brown, turning the chicken pieces to cook evenly. Season to taste with salt, pepper and chile pepper. Serve vegetables and chicken strips together.