Spicy Chicken with Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 273.1 μg | (455 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 22.4 mg | (187 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 145 mg | (153 %) | ||
| Potassium | 798 mg | (20 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 358 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 500 grams Chicken breasts
- ½ lemon (juiced)
- 3 Tbsps honey
- 1 Tbsp soy sauce
- 6 Tbsps Peanut oil
- 2 Tbsps Sesame seeds (hulled)
- 4 sprigs thyme
- 1 tsp dried green peppercorns
- 2 tsps coarse Sea salt
- 1 Tbsp Sesame seeds (unhulled)
- 600 grams Broccoli
Preparation steps
Rinse the chicken, pat dry with paper towels and cut into strips. Mix lemon juice, honey, soy sauce and 4 tablespoons peanut oil into a marinade and pour over the meat. Cover and marinate in refrigerator for about 1 hour.
In the meantime, toast the hulled sesame seeds in a dry pan. Remove from pan and let cool. Rinse the thyme, pat dry with paper towels and pluck the leaves from the branches. Grind the toasted sesame seeds along with the peppercorns, sea salt, thyme and the unhulled sesame seeds in a mortar to make a "green gomasio" (seasoned salt).
Rinse the broccoli and the place in a steamer over a saucepan with water. Cover and cook until al dente, about 5 minutes.
Remove the meat from the marinade and pat dry. Fry in remaining peanut oil in a large frying pan until golden brown, 3-4 minutes.
Arrange chicken with broccoli on plates and serve sprinkled with the seasoned salt.
