Your Recipe

Crispy garlicky chicken

Ingredient Amount Calories
Lemon 65g 19kcal
Arugula 50g 13kcal
Chicken broiler, raw, meat only boneless breast 240g 288kcal
Garlic 3g 4kcal
Bread, french or vienna, whole wheat 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

Nutrition Facts
Portion Size 254 g | ml
Amount Per Portion 341
1427
kcal
kilojoules
% Daily Value *
Total Fat 4.2g 5%
Saturated Fat 0.7g 4%
Sodium 343mg 15%
Total Carbohydrate 41g 15%
Dietary Fiber 4.5g 16%
Sugar 1.3g
Protein 34g 69%
Vitamin D 0mcg 0%
Calcium 89mg 7%
Iron 1.6mg 9%
Potassium 666mg 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.974 mg 39%
Vitamin B6 1.156 mg 68%
Cobalamin [B12] 0.252 mcg 0%
Floate [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%
Betaine 8.425 mg 0%
Choline 112.151 mg 20%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 41.3 g 15%
Sugars 1.3 g 3%
Dietary fiber 4.5 g 16%
Carbohydrate 4.4 g 0%
Net carbs 39.9g
Aminoacids
Nutrient Amount DV
Alanine 1.578 g 0%
Arginine 1.835 g 0%
Aspartic acid 2.547 g 0%
Cysteine 0.284 g 0%
Glutamic acid 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%
Methionine 0.703 g 0%
Phenylalanine 1.092 g 0%
Proline 0.86 g 0%
Serine 1.032 g 0%
Threonine 1.213 g 0%
Tryptophan 0.341 g 0%
Tyrosine 0.973 g 0%
Valine 1.402 g 0%
Minerals
Nutrient Amount DV
Calcium 88.67 mg 7%
Copper 0.23 mg 25%
Fluoride 0 mcg 0%
Iron 1.59 mg 9%
Magnesium 87.33 mg 21%
Manganese 0.13 mg 6%
Phosphorus 395.35 mg 32%
Potassium 666.17 mg 14%
Selenium 51.33 mcg 93%
Sodium 342.91 mg 15%
Zinc 1.84 mg 17%
Other
Nutrient Amount DV
Water 171.255 g 0%
Ash 3.028 g 0%