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Ингредиенты
- Sautéed Chicken with Veggies:
- Ingredients:
- 4 - Boneless chicken breast – sliced into cutlets and pounded gently
- 1 cup - Bread crumbs
- Olive oil – for drizzling
- For the Chicken Marinade:
- Lemon juice – 1 lemon
- Lime juice - 1 lime
- Red Wine Vinegar – 1 – 2 tablespoon
- Salt – to taste
- Black Pepper – to taste
- Turmeric – dashes
- Sugar – ½ tsp.
- Cumin – dashes
- Paprika - dashes
- Grated Romano Cheese – 1 tablespoon
- For the Veggies:
- 4 zucchini – sliced into wedges
- 1 head of broccoli rabe
- 1 large onion – sliced
- 1 vine ripe tomato – cut into wedges
- 5 cloves of garlic – chopped
- Handful of fresh parsley
- Red pepper flakes
- Salt
- Black Pepper
Инструкции
- Sautéed Chicken with Veggies:
- Depending on the amount of cutlets being used, adjust the marinade accordingly.
- Place the cutlets in the marinade and refrigerate for ½ hour or longer.
- For the Veggies:
- Clean the broccoli and place in salted boiling water for a few minutes until the broccoli softens.
- Drain.
- Heat a large frying pan with a few drizzles of olive oil and place the garlic to sauté. Add the broccoli rabe and a few tablespoons of water. Sauté with salt, black pepper and red pepper flakes until the garlic is fragrant.
- Heat a frying pan with a few drizzles of olive oil and place the zucchini wedges to sauté until golden on each side. Sprinkle with a few dashes of salt and pepper.
- Heat a frying pan with a few drizzles of olive oil and add the sliced onions and tomatoes. Sauté until the onions are golden and the tomatoes are soft. Add fresh parsley and salt and pepper.
- Plate the veggies and top with grated Romano cheese.
- For the Cutlets:
- Coat the cutlets with breadcrumbs.
- Heat a large frying pan with a drizzle of olive oil and place the cutlets. When the cutlets are golden on one side, gently flip and finish cooking on the other side.
- Plate with the veggies and serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 317g | |
| Recipe makes 4 servings | |
| Calories 188 | |
| Calories from Fat 26 | 14% |
| Total Fat 2.94g | 4% |
| Saturated Fat 1.06g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 266mg | 11% |
| Potassium 704mg | 20% |
| Total Carbs 34.23g | 9% |
| Dietary Fiber 4.7g | 16% |
| Sugars 8.44g | 6% |
| Protein 8.13g | 13% |
Комментарии
17 апреля 2013This looks a nice chicken recipe that can be prepared fast. Can also teach the kid to eat different veggies.
