Your Recipe

Easy Bruschetta Chicken

Složka Množství Kalorie
Rajčata 240g 43kcal
Kuřecí brojler, syrové maso, vykostěná prsa 240g 288kcal
Česnek 6g 9kcal
Olivový olej 42g 371kcal
Bazalka čerstvá 5.3g 1kcal
Balsamico ocet 5.3g 5kcal
Cibule, červená, syrová 30g 13kcal
Sůl 1g 0kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

4 plum tomatoes (about 12 ounces total), cored and diced
1/4 cup finely diced red onion
2 tablespoons coarsely chopped fresh basil leaves
2 cloves garlic, minced
3 tablespoons olive oil, divided
1 teaspoon balsamic vinegar
1/4 teaspoon kosher salt, plus more for seasoning
2 boneless, skinless chicken breasts, or 4 chicken cutlets (about 1 1/2 pounds total)
Freshly ground black pepper

INSTRUCTIONS
Place the tomatoes, onion, basil, garlic, 1 tablespoon of the oil, vinegar, and 1/4 teaspoon salt in a medium bowl and stir to combine; set aside.
If using chicken breasts, slice each one in half horizontally, starting at the thick end, so that you have 2 (1/4-inch-thick) cutlets (this is known as butterflying). Pat the chicken dry with paper towels and season generously on both sides with salt and pepper.
Heat the remaining 2 tablespoons of oil in a large frying pan over medium-high heat until shimmering. Add the cutlets in a single layer without crowding the pan, working in batches if needed. Sear the chicken until the bottom is browned, 3 to 4 minutes. Flip the cutlets and continue searing until the other side is browned and the chicken is cooked through, 3 to 4 minutes more. Transfer the cooked cutlets to a plate, tent with aluminum foil, and repeat cooking any remaining pieces.
Spoon the tomato bruschetta mixture over the chicken and serve.

nutriční údaje
Velikost porce 142 g | ml
Množství na porci 183
764
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 12g 16%
Nasycené tuky 1.8g 9%
Sodík 129mg 6%
Sacharidy celkem 3.8g 1%
Vláknina 0.9g 3%
Cukr 2.2g
Bílkoviny 14g 29%
Vitamin D 0mcg 0%
Vápník 16mg 1%
Železo 0.5mg 3%
Draslík 369mg 8%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 34.098 mcg 4%
Thiamin [B1] 0.082 mg 7%
Riboflavin [B2] 0.12 mg 9%
Niacin [B3] 6.139 mg 38%
Kyselina pantotenová [B5] 0.962 mg 19%
Vitamin B6 0.555 mg 33%
Kobalamin [B12] 0.126 mcg 0%
Floát [B9] 15.346 mcg 0%
Vitamin C 9.534 mg 11%
Vitamin D 0 mcg 0%
Vitamin E 2.184 mg 15%
Vitamin K 21.623 mcg 18%
Betain 4.216 mg 0%
Cholin 53.811 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 3.8 g 1%
Sugars 2.2 g 4%
Vláknina 0.9 g 3%
Carbohydrate 2.9 g 0%
Čisté sacharidy 1.6g
aminokyseliny
živina Množství DV
Alanin 0.808 g 0%
Arginin 0.936 g 0%
Kyselina asparagová 1.362 g 0%
Cystein 0.148 g 0%
kyselina glutamová 2.274 g 0%
Glycin 0.614 g 0%
Histidin 0.514 g 0%
Izoleucin 0.678 g 0%
Leucin 1.139 g 0%
Lysin 1.32 g 0%
Metionin 0.356 g 0%
Fenylalanin 0.565 g 0%
Prolin 0.441 g 0%
Serin 0.535 g 0%
Treonin 0.625 g 0%
Tryptofan 0.175 g 0%
Tyrosin 0.497 g 0%
Valin 0.716 g 0%
Minerály
živina Množství DV
Vápník 15.8 mg 1%
Měď 0.07 mg 8%
Fluorid 1.38 mcg 0%
Železo 0.54 mg 3%
Hořčík 25.61 mg 6%
Mangan 0.13 mg 5%
Fosfor 148.56 mg 12%
Draslík 368.89 mg 8%
Selen 13.93 mcg 25%
Sodík 129.23 mg 6%
Zinek 0.55 mg 5%
další
živina Množství DV
Voda 110.798 g 0%
Popel 1.357 g 0%