Chicken with Romanesco
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
1423
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,423 cal. | (68 %) | ||
| Protein | 246 g | (251 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 41.4 μg | (69 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 155.7 mg | (1,298 %) | ||
| Vitamin B₆ | 5.6 mg | (400 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 9.9 mg | (165 %) | ||
| Biotin | 24.2 μg | (54 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 3,184 mg | (80 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 326 mg | (109 %) | ||
| Iron | 13.1 mg | (87 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 11.6 mg | (145 %) | ||
| Saturated fatty acids | 13.4 g | |||
| Uric acid | 1,905 mg | |||
| Cholesterol | 674 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Vegetables
- 500 grams Romanesco broccoli
- Sauce
- 2 shallots
- 1 bunch Tarragon
- 2 Tbsps butter
- 2 Tbsps vegetable oil
- 300 milliliters chicken stock
- 200 milliliters vegetable stock
- 4 Tbsps Crème fraiche
- 2 Tbsps sharp Mustard
- Garnish
- 3 Tbsps toasted slivered almonds
- Orange peel
Preparation steps
1.
Rinse the romanesco and divide into florets. Place the florets in salted water, cover and cook for about 10-15 minutes until soft.
Peel the shallots, cut in half and dice finely. Rinse the tarragon, dry, pluck the leaves and chop finely.
2.
For the sauce, fry the diced shallots in butter, then sprinkle with flour and stir in the broths. Let the sauce simmer briefly, then stir in mustard, creme fraiche and tarragon. Season with salt and pepper.
3.
Dab the chicken with vinegar and cover with cornmeal. Heat the corn oil in a pan and fry the chicken breasts.
Heat the butter; swirl the romanesco florets in the butter.
4.
Pour the sauce on a preheated dish. Add the chicken breasts and romanesco to the plates and garnish with almonds and orange zest.
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