Your Recipe

Crispy garlicky chicken

Ingrédient Quantité Calories
Citron 65g 19kcal
Roquette 50g 13kcal
Chicken broiler, raw, meat only boneless breast 240g 288kcal
Ail 3g 4kcal
Pain, français ou viennois, blé entier 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

Valeurs nutritives
Taille des portions 254 g | ml
Quantité par portion 341
1427
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.2g 5%
Gras saturés 0.7g 4%
Sodium 343mg 15%
Total des glucides 41g 15%
Fibres alimentaires 4.5g 16%
Sucre 1.3g
Protéine 34g 69%
Vitamine D 0mcg 0%
Calcium 89mg 7%
Fer 1.6mg 9%
Potassium 666mg 14%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 40.875 mcg 5%
Thiamine [B1] 0.531 mg 44%
Riboflavine [B2] 0.431 mg 33%
Niacine [B3] 14.566 mg 91%
Acide pantothénique [B5] 1.974 mg 39%
Vitamine B6 1.156 mg 68%
Cobalamine [B12] 0.252 mcg 0%
Floate [B9] 136.92 mcg 0%
Vitamine C 21.443 mg 24%
Vitamine D 0 mcg 0%
Vitamine E 1.054 mg 7%
Vitamine K 37.781 mcg 31%
Bétaïne 8.425 mg 0%
Choline 112.151 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 41.3 g 15%
Sugars 1.3 g 3%
Fibres alimentaires 4.5 g 16%
Carbohydrate 4.4 g 0%
Glucides nets 39.9g
acides aminés
nutriment Quantité DV
Alanine 1.578 g 0%
Arginine 1.835 g 0%
Acide aspartique 2.547 g 0%
Cystéine 0.284 g 0%
Acide glutamique 4.012 g 0%
Glycine 1.198 g 0%
Histidine 1.008 g 0%
Isoleucine 1.328 g 0%
Leucine 2.238 g 0%
Lysine 2.6 g 0%
Méthionine 0.703 g 0%
Phénylalanine 1.092 g 0%
Proline 0.86 g 0%
Sérine 1.032 g 0%
Thréonine 1.213 g 0%
Tryptophane 0.341 g 0%
Tyrosine 0.973 g 0%
Valine 1.402 g 0%
Minéraux
nutriment Quantité DV
Calcium 88.67 mg 7%
Cuivre 0.23 mg 25%
Fluorure 0 mcg 0%
Fer 1.59 mg 9%
Magnésium 87.33 mg 21%
Manganèse 0.13 mg 6%
Phosphore 395.35 mg 32%
Potassium 666.17 mg 14%
Sélénium 51.33 mcg 93%
Sodium 342.91 mg 15%
Zinc 1.84 mg 17%
autres
nutriment Quantité DV
Eau 171.255 g 0%
Cendres 3.028 g 0%