Your Recipe

Easy Bruschetta Chicken

Zutat  Menge  Kalorien 
Tomaten 240g 43kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 240g 288kcal
Knoblauch 6g 9kcal
Olivenöl 42g 371kcal
Basilikum frisch 5.3g 1kcal
Essig Balsamico 5.3g 5kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 30g 13kcal
Salz, koscher 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.

Nährwertangaben 
Portionsgröße  142 g | ml
Menge pro Portion  183
764
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 16%
Gesättigte Fettsäuren  1.8g 9%
Natrium 129mg 6%
Gesamte Kohlenhydrate  3.8g 1%
Ballaststoffe  0.9g 3%
Zucker  2.2g
Protein  14g 29%
Vitamin D 0mcg 0%
Kalzium 16mg 1%
Eisen  0.5mg 3%
Kalium 369mg 8%
* 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. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.962 mg 19%
Vitamin B6 0.555 mg 33%
Cobalamin [B12] 0.126 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.8 g 1%
Sugars 2.2 g 4%
Ballaststoffe  0.9 g 3%
Carbohydrate 2.9 g 0%
Netto-Kohlenhydrate 1.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.808 g 0%
Arginin 0.936 g 0%
Asparaginsäure 1.362 g 0%
Cystein 0.148 g 0%
Glutaminsäure 2.274 g 0%
Glycin 0.614 g 0%
Histidin 0.514 g 0%
Isoleucin 0.678 g 0%
Leucin 1.139 g 0%
Lysin 1.32 g 0%
Methionin 0.356 g 0%
Phenylalanin 0.565 g 0%
Prolin 0.441 g 0%
Serin 0.535 g 0%
Threonin 0.625 g 0%
Tryptophan 0.175 g 0%
Tyrosin 0.497 g 0%
Valin 0.716 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 15.8 mg 1%
Kupfer 0.07 mg 8%
Fluorid 1.38 mcg 0%
Eisen  0.54 mg 3%
Magnesium 25.61 mg 6%
Mangan 0.13 mg 5%
Phosphor 148.56 mg 12%
Kalium 368.89 mg 8%
Selen 13.93 mcg 25%
Natrium 129.23 mg 6%
Zink 0.55 mg 5%
andere
Nährstoff Menge  DV
Wasser 110.798 g 0%
Asche 1.357 g 0%