Your Recipe

Crispy garlicky chicken

Zutat  Menge  Kalorien 
Zitrone 65g 19kcal
Rucola 50g 13kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 240g 288kcal
Knoblauch 3g 4kcal
Brot, Französisch oder Wiener, Vollkorn 150g 359kcal

Recipe Instructions:

Ingredients
2 x 120 g skinless chicken breasts
2 thick slices of seeded wholemeal bread , (75g each)
1 clove of garlic
1 lemon
50 g rocket

Method
Place the chicken breasts between two large sheets of greaseproof paper, and whack with the base of a large non-stick frying pan to flatten them to about 1cm thick.
Tear the bread into a food processor, then peel, chop and add the garlic, and blitz into fairly fine crumbs.
Pour the crumbs over the chicken, roughly pat on to each side, then re-cover with the paper and whack again, to hammer the crumbs into the chicken and flatten them further.
Put the pan on a medium heat. Fry the crumbed chicken in 1 tablespoon of olive oil for 3 minutes on each side, or until crisp, golden and cooked through.
Slice, plate up, season to perfection with sea salt and black pepper, sprinkle with lemon-dressed rocket, and serve with lemon wedges, for squeezing over

Nährwertangaben 
Portionsgröße  254 g | ml
Menge pro Portion  341
1427
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.2g 5%
Gesättigte Fettsäuren  0.7g 4%
Natrium 343mg 15%
Gesamte Kohlenhydrate  41g 15%
Ballaststoffe  4.5g 16%
Zucker  1.3g
Protein  34g 69%
Vitamin D 0mcg 0%
Kalzium 89mg 7%
Eisen  1.6mg 9%
Kalium 666mg 14%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 40.875 mcg 5%
Thiamin [B1] 0.531 mg 44%
Riboflavin [B2] 0.431 mg 33%
Niacin [B3] 14.566 mg 91%
Pantothensäure [B5] 1.974 mg 39%
Vitamin B6 1.156 mg 68%
Cobalamin [B12] 0.252 mcg 0%
Folat [B9] 136.92 mcg 0%
Vitamin C 21.443 mg 24%
Vitamin D 0 mcg 0%
Vitamin E 1.054 mg 7%
Vitamin K 37.781 mcg 31%
Betain 8.425 mg 0%
Cholin 112.151 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  41.3 g 15%
Sugars 1.3 g 3%
Ballaststoffe  4.5 g 16%
Carbohydrate 4.4 g 0%
Netto-Kohlenhydrate 39.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.578 g 0%
Arginin 1.835 g 0%
Asparaginsäure 2.547 g 0%
Cystein 0.284 g 0%
Glutaminsäure 4.012 g 0%
Glycin 1.198 g 0%
Histidin 1.008 g 0%
Isoleucin 1.328 g 0%
Leucin 2.238 g 0%
Lysin 2.6 g 0%
Methionin 0.703 g 0%
Phenylalanin 1.092 g 0%
Prolin 0.86 g 0%
Serin 1.032 g 0%
Threonin 1.213 g 0%
Tryptophan 0.341 g 0%
Tyrosin 0.973 g 0%
Valin 1.402 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 88.67 mg 7%
Kupfer 0.23 mg 25%
Fluorid 0 mcg 0%
Eisen  1.59 mg 9%
Magnesium 87.33 mg 21%
Mangan 0.13 mg 6%
Phosphor 395.35 mg 32%
Kalium 666.17 mg 14%
Selen 51.33 mcg 93%
Natrium 342.91 mg 15%
Zink 1.84 mg 17%
andere
Nährstoff Menge  DV
Wasser 171.255 g 0%
Asche 3.028 g 0%