Chicken Kiev

Health score
14%
Chicken Kiev
45 min.
6
387kcal

Suggestions

Ingredients

  • 1.5 cups breadcrumbs homemade soft ()
  • 0.3 cup butter softened
  • 0.3 teaspoon tarragon dried
  • large eggs beaten
  • 0.5 cup flour all-purpose
  • tablespoon parsley fresh chopped
  • clove garlic minced
  • 0.1 teaspoon pepper 
  • 0.3 teaspoon salt 
  •  skinned 
  • 0.5 cup vegetable oil 
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Combine first 6 ingredients in a small bowl; stir until blended. Shape butter mixture into a 3-inch stick; cover and freeze 45 minutes or until firm.
  2. Place chicken between two sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Season chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper.
  3. Cut butter stick into 6 pats; place 1 pat in center of each chicken breast half; fold long sides of chicken over butter, fold ends over, and secure with wooden picks.
  4. Combine egg and water, stirring well. Dredge each chicken roll in flour, dip in egg mixture, and dredge in breadcrumbs. Cover and chill rolls 1 to 8 hours.
  5. Heat 1/2 cup oil to 350 in a large skillet; fry chicken in hot oil 3 minutes or until browned, turning to brown rolls evenly.
  6. Transfer chicken to a baking sheet; bake at 350 for 16 to 18 minutes.

Nutrition Facts

Calories387kcal
Protein31.49%
Fat39.29%
Carbs29.22%

Properties

Glycemic Index
48.17
Glycemic Load
5.84
Inflammation Score
-5
Nutrition Score
18.598695521769%

Flavonoids

Apigenin
1.44mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.11mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:386.57kcal
19.33%
Fat:16.57g
25.49%
Saturated Fat:6.66g
41.64%
Carbohydrates:27.73g
9.24%
Net Carbohydrates:26.18g
9.52%
Sugar:1.75g
1.94%
Cholesterol:123.66mg
41.22%
Sodium:499.12mg
21.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.88g
59.75%
Vitamin B3:14.22mg
71.11%
Selenium:49.23µg
70.32%
Vitamin B6:0.91mg
45.35%
Phosphorus:313.35mg
31.33%
Vitamin B1:0.42mg
28.05%
Vitamin B5:1.95mg
19.49%
Vitamin K:20.42µg
19.45%
Vitamin B2:0.32mg
18.64%
Manganese:0.36mg
18%
Folate:57.94µg
14.48%
Potassium:504.72mg
14.42%
Iron:2.44mg
13.53%
Magnesium:45.32mg
11.33%
Zinc:1.25mg
8.35%
Vitamin A:375.2IU
7.5%
Vitamin B12:0.41µg
6.85%
Calcium:66.65mg
6.67%
Copper:0.12mg
6.22%
Fiber:1.55g
6.18%
Vitamin E:0.85mg
5.68%
Vitamin C:2.44mg
2.96%
Vitamin D:0.28µg
1.86%
Source:My Recipes