Panko-Crusted Chicken with Feta & Black Sesame Seeds
over arugula with crema di balsamico & roasted vegetables4.5(308)
Calories
:
584 kcalProtein
:
41.6g proteinTotal
:
25 minutesDifficulty
:
MediumCalorie Smart
Extra Veggies
High Protein
-30% carbs
Allergens:
- Sesamzaad
- Gluten
- Tarwe
- Zwaveldioxide en sulfiet
- Melk (inclusief lactose)
- Pinda's
- Noten
- Sesamzaad
- May contain traces of allergens
Yellow carrots are an ancient variety of carrot. Unlike orange carrots, which were cultivated later, yellow carrots offer a more mild sweetness.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
½ piece
Courgette
½ piece
Yellow carrot
½ piece
Romano pepper
75 g
Sweet potato
½ sachet(s)
Black sesame seeds
(Contains: Sesamzaad)
10 g
Panko breadcrumbs
(Contains: Gluten, Tarwe)
1 piece
Chicken breast
5 g
Pumpkin seeds
(May be present: Pinda's, Noten, Sesamzaad)
20 g
Arugula
10 milliliters
Basil crème
4 milliliters
Crema di balsamico
(Contains: Zwaveldioxide en sulfiet)
25 g
Feta
(Contains: Melk (inclusief lactose))
½ sachet(s)
Middle Eastern spice mix
Not included in your delivery
1 tablespoon
Olive oil
to taste
Extra virgin olive oil
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2442 kJ
Calories584 kcal
Fat29.4 g
Saturated Fat8.3 g
Carbohydrate35.8 g
Sugar12.3 g
Dietary Fiber8.8 g
Protein41.6 g
Salt1.6 g
Potassium314 mg
Calcium39.1 mg
Iron1.4 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Baking Sheet with Baking Paper
•Deep Plate
•Tall-Sided Pan
Cooking Steps
1
- Preheat the oven to 200°C.
- Slice the courgette and carrot into crescents. Cut the Romano pepper into strips.
- Slice the sweet potato into rounds of 1cm thickness.
- Transfer all of this to a parchment-lined baking sheet. Drizzle with olive oil and season with salt and pepper, then roast in the oven for 18 - 20 minutes.
2
- On a deep plate, combine the panko breadcrumbs with the black sesame seeds and the Middle Eastern spices.
- Slice the chicken breast lengthways into 3 strips, then coat it with the panko mixture.
- Heat a clean frying pan over high heat and toast the pumpkin seeds until they start to pop. Remove from the pan and set aside.
3
- Heat a drizzle of olive oil in the same pan over medium-high heat. Fry the chicken for 2 - 3 minutes per side, or until golden brown (it shouldn't be completely done yet).
- When the vegetables have 5 minutes left, place the chicken alongside to finish cooking.
4
- Serve the arugula on plates. Drizzle with the basil créme and some extra virgin olive oil as preferred.
- Top with the vegetables and drizzle with the crema di balsamico, then top with the chicken and crumble over the feta.
- Garnish with the pumpkin seeds to finish.
