Your Recipe

Easy Bruschetta Chicken

Ingrédient Quantité Calories
Tomates 240g 43kcal
Chicken broiler, raw, meat only boneless breast 240g 288kcal
Ail 6g 9kcal
Huile d'olive 42g 371kcal
Basilic frais 5.3g 1kcal
Vinaigre balsamique 5.3g 5kcal
Oignons rouges, crus 30g 13kcal
Sel, casher 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.

Valeurs nutritives
Taille des portions 142 g | ml
Quantité par portion 183
764
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 16%
Gras saturés 1.8g 9%
Sodium 129mg 6%
Total des glucides 3.8g 1%
Fibres alimentaires 0.9g 3%
Sucre 2.2g
Protéine 14g 29%
Vitamine D 0mcg 0%
Calcium 16mg 1%
Fer 0.5mg 3%
Potassium 369mg 8%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 34.098 mcg 4%
Thiamine [B1] 0.082 mg 7%
Riboflavine [B2] 0.12 mg 9%
Niacine [B3] 6.139 mg 38%
Acide pantothénique [B5] 0.962 mg 19%
Vitamine B6 0.555 mg 33%
Cobalamine [B12] 0.126 mcg 0%
Floate [B9] 15.346 mcg 0%
Vitamine C 9.534 mg 11%
Vitamine D 0 mcg 0%
Vitamine E 2.184 mg 15%
Vitamine K 21.623 mcg 18%
Bétaïne 4.216 mg 0%
Choline 53.811 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 3.8 g 1%
Sugars 2.2 g 4%
Fibres alimentaires 0.9 g 3%
Carbohydrate 2.9 g 0%
Glucides nets 1.6g
acides aminés
nutriment Quantité DV
Alanine 0.808 g 0%
Arginine 0.936 g 0%
Acide aspartique 1.362 g 0%
Cystéine 0.148 g 0%
Acide glutamique 2.274 g 0%
Glycine 0.614 g 0%
Histidine 0.514 g 0%
Isoleucine 0.678 g 0%
Leucine 1.139 g 0%
Lysine 1.32 g 0%
Méthionine 0.356 g 0%
Phénylalanine 0.565 g 0%
Proline 0.441 g 0%
Sérine 0.535 g 0%
Thréonine 0.625 g 0%
Tryptophane 0.175 g 0%
Tyrosine 0.497 g 0%
Valine 0.716 g 0%
Minéraux
nutriment Quantité DV
Calcium 15.8 mg 1%
Cuivre 0.07 mg 8%
Fluorure 1.38 mcg 0%
Fer 0.54 mg 3%
Magnésium 25.61 mg 6%
Manganèse 0.13 mg 5%
Phosphore 148.56 mg 12%
Potassium 368.89 mg 8%
Sélénium 13.93 mcg 25%
Sodium 129.23 mg 6%
Zinc 0.55 mg 5%
autres
nutriment Quantité DV
Eau 110.798 g 0%
Cendres 1.357 g 0%