Spicy Chicken Strips
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.
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 26.8 mg | (223 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,359 mg | (34 %) | ||
| Calcium | 334 mg | (33 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 356 mg | |||
| Cholesterol | 95 mg |
Ingredients
- 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
Preparation steps
Rinse cabbage and remove the core. Cut into thin strips. Rinse and peel carrots.
Clean mushrooms and cut in half or quarters, depending on size.
Rinse the lemon in hot water and wipe dry. Grate peel and squeeze out the juice.
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.
Transfer vegetables with the liquid into a baking dish.
Rinse rosemary, shake dry, pluck needles and finely chop. Set aside about 1/2 teaspoon of the rosemary.
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).
Meanwhile, rinse chicken breasts, pat dry and cut into strips.
Peel and halve the garlic clove.
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.