Your Recipe

One-pan feta and chilli chicken

Zutat  Menge  Kalorien 
Spargel 200g 40kcal
Tomaten 200g 36kcal
Masthähnchen, roh, Fleisch und Haut, Brust 600g 900kcal
Käsefeta 75g 199kcal
Olivenöl 21g 186kcal
Brot, Vollkorn, gewerblich hergestellt 150g 378kcal

Recipe Instructions:

Ingredients
1 1/2 tbsp extra virgin olive oil

2 (about 300g each) chicken breasts, halved lengthways

2 bunches asparagus, trimmed

200g mixed baby tomatoes, halved

3 tsp balsamic glaze

75g feta, crumbled

1 long fresh red chilli, thinly sliced

4 slices wholegrain gluten-free bread, to serve

Method

Step 1
Heat 1 tbs oil in a large non-stick ovenproof frying pan over medium-high heat. Season the chicken. Cook, turning, for 4 minutes or until browned. Transfer to a plate.
Step 2
Add remaining oil and asparagus to the pan. Cook, stirring occasionally, for 1 minute or until lightly browned. Add tomato and 2 tsp glaze. Remove from heat. Season. Place chicken on top of vegetables. Top with feta and sprinkle with chilli. Drizzle over remaining glaze.
Step 3
Preheat the oven grill on high. Place the pan under the grill and cook for 4 minutes or until vegetables have softened, and chilli and tomato have blistered. Serve with slices of wholegrain bread, if using.

Nährwertangaben 
Portionsgröße  312 g | ml
Menge pro Portion  435
1818
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  7.5g 38%
Natrium 482mg 21%
Gesamte Kohlenhydrate  21g 8%
Ballaststoffe  3.9g 14%
Zucker  3.9g
Protein  40g 80%
Vitamin D 0.7mcg 3%
Kalzium 186mg 14%
Eisen  3.4mg 19%
Kalium 656mg 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 99.438 mcg 11%
Thiamin [B1] 0.361 mg 30%
Riboflavin [B2] 0.428 mg 33%
Niacin [B3] 17.498 mg 109%
Pantothensäure [B5] 1.811 mg 36%
Vitamin B6 1.041 mg 61%
Cobalamin [B12] 0.827 mcg 0%
Folat [B9] 61.25 mcg 0%
Vitamin C 9.65 mg 11%
Vitamin D 0.675 mcg 3%
Vitamin E 3.027 mg 20%
Vitamin K 31.398 mcg 26%
Betain 60.755 mg 0%
Cholin 125.103 mg 23%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  20.6 g 8%
Sugars 3.9 g 8%
Ballaststoffe  3.9 g 14%
Carbohydrate 4.6 g 0%
Netto-Kohlenhydrate 16.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.971 g 0%
Arginin 2.078 g 0%
Asparaginsäure 3.256 g 0%
Cystein 0.447 g 0%
Glutaminsäure 5.4 g 0%
Glycin 1.889 g 0%
Histidin 1.043 g 0%
Isoleucin 1.792 g 0%
Leucin 2.639 g 0%
Lysin 2.882 g 0%
Methionin 0.932 g 0%
Phenylalanin 1.402 g 0%
Prolin 1.732 g 0%
Serin 1.379 g 0%
Threonin 1.478 g 0%
Tryptophan 0.41 g 0%
Tyrosin 1.184 g 0%
Valin 1.796 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 186.37 mg 14%
Kupfer 0.28 mg 31%
Fluorid 1.15 mcg 0%
Eisen  3.39 mg 19%
Magnesium 81.69 mg 19%
Mangan 0.98 mg 43%
Phosphor 441.69 mg 35%
Kalium 656.43 mg 14%
Selen 38.5 mcg 70%
Natrium 482.29 mg 21%
Zink 2.76 mg 25%
andere
Nährstoff Menge  DV
Wasser 223.025 g 0%
Asche 4.15 g 0%