Chicken Oscar

Dairy Free
Health score
17%
Chicken Oscar
45 min.
4
353kcal

Suggestions

Ingredients

  • 12  asparagus spears (equal size; 1 lb. total)
  • tablespoons breadcrumbs dried fine
  • tablespoons butter 
  • servings chive spears minced
  • 0.3 pound surimi crab sticks shelled cooked
  • 0.5 cup knorr hollandaise sauce hot at room temperature
  •  boned 

Equipment

  • frying pan
  • oven
  • plastic wrap
  • peeler

Directions

  1. Snap tough ends from asparagus and discard. Rinse asparagus and, if desired, peel stems with a vegetable peeler.
  2. Rinse chicken, pat dry, and lay pieces 4 to 5 inches apart on a sheet of plastic wrap. Cover with more plastic wrap. Pound chicken with a flat mallet until it is 3/8 to 1/2 inch thick.
  3. Put bread crumbs in a shallow pan. Turn chicken in crumbs to coat evenly, patting to make them stick.
  4. Set an 11- to 12-inch ovenproof nonstick frying pan over high heat. When hot, add butter and swirl until melted.
  5. Add chicken and cook until browned on bottom, shaking pan to avoid scorching butter, about 2 minutes. Turn pieces over and cook 1 minute more.
  6. Set pan in a 350 oven and bake until chicken is no longer pink in center (cut to test), 7 to 9 minutes.
  7. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. About 3 minutes before chicken is done, add asparagus to boiling water and cook just until tender when pierced; drain.
  8. Quickly transfer each chicken breast half to a warm plate. Top with equal amounts of the crab and asparagus, and pour hollandaise sauce over each portion.
  9. Garnish with chives.

Nutrition Facts

Calories353kcal
Protein36.56%
Fat52.12%
Carbs11.32%

Properties

Glycemic Index
19.25
Glycemic Load
0.28
Inflammation Score
-6
Nutrition Score
19.701304145481%

Flavonoids

Isorhamnetin
2.8mg
Kaempferol
0.77mg
Quercetin
6.76mg

Nutrients percent of daily need

Calories:353.03kcal
17.65%
Fat:20.32g
31.26%
Saturated Fat:4.54g
28.34%
Carbohydrates:9.92g
3.31%
Net Carbohydrates:8.55g
3.11%
Sugar:1.39g
1.54%
Cholesterol:104.08mg
34.69%
Sodium:634.24mg
27.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.07g
64.14%
Selenium:51.32µg
73.32%
Vitamin B3:13.54mg
67.7%
Vitamin B6:0.95mg
47.27%
Phosphorus:343.16mg
34.32%
Vitamin K:22.9µg
21.81%
Vitamin B5:2.07mg
20.75%
Vitamin B12:1.2µg
20.05%
Copper:0.37mg
18.63%
Potassium:609.09mg
17.4%
Vitamin B1:0.22mg
14.77%
Vitamin B2:0.24mg
14.18%
Zinc:2.11mg
14.06%
Vitamin A:691.27IU
13.83%
Folate:53.08µg
13.27%
Magnesium:50.16mg
12.54%
Iron:1.97mg
10.92%
Vitamin E:1.5mg
10.03%
Manganese:0.19mg
9.32%
Vitamin C:5.57mg
6.76%
Calcium:59.71mg
5.97%
Fiber:1.37g
5.48%
Source:My Recipes