Coconut Chicken

Dairy Free
Health score
13%
Coconut Chicken
230 min.
6
492kcal

Suggestions

Ingredients

  • 14 ounce coconut milk divided canned
  •  eggs beaten
  • 0.5 cup flour all-purpose
  • clove garlic minced
  • 0.5 teaspoon ground pepper black
  • tablespoon juice of lime 
  • 0.5 cup mayonnaise reduced-fat
  • cup panko bread crumbs 
  • 0.5 teaspoon salt 
  • 1.5 pounds chicken breast halves boneless skinless cut into strips
  • tablespoon soya sauce 
  • cup coconut or shredded sweetened

Equipment

  • food processor
  • bowl
  • baking sheet
  • sauce pan
  • oven
  • blender
  • aluminum foil

Directions

  1. Pour half the coconut milk, the garlic, soy sauce, and lime juice into a resealable plastic zipper bag, and shake to thoroughly combine the marinade.
  2. Place the chicken strips into the bag, squeeze several times to coat the chicken with marinade, and refrigerate at least 3 hours. Reserve the rest of the coconut milk.
  3. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil and grease with olive oil.
  4. Place the shredded coconut into a blender or food processor and pulse several times until the coconut is ground into crumbs.
  5. Mix it with panko crumbs, salt, and black pepper in a bowl.
  6. Place the flour into a second bowl, and the egg into a third shallow bowl. Shake excess marinade from chicken strips, and dip them into the flour to thoroughly coat; then dip into egg, and finally into the coconut crumb mixture.
  7. Place the coated strips onto the prepared baking sheet.
  8. Bake the chicken strips in the preheated oven until golden brown, about 30 minutes.
  9. Mix the reserved coconut milk and mayonnaise in a small saucepan, and bring to a simmer over medium-low heat; serve the sauce drizzled over the chicken strips or on the side for dipping.

Nutrition Facts

Calories492kcal
Protein23.93%
Fat53.28%
Carbs22.79%

Properties

Glycemic Index
25.33
Glycemic Load
5.84
Inflammation Score
-4
Nutrition Score
21.044347877088%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Myricetin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:492.48kcal
24.62%
Fat:29.49g
45.37%
Saturated Fat:20.33g
127.09%
Carbohydrates:28.39g
9.46%
Net Carbohydrates:25.44g
9.25%
Sugar:10.12g
11.25%
Cholesterol:102.84mg
34.28%
Sodium:780.5mg
33.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.8g
59.6%
Selenium:51.79µg
73.98%
Vitamin B3:13.81mg
69.07%
Manganese:1.21mg
60.3%
Vitamin B6:0.95mg
47.75%
Phosphorus:370.68mg
37.07%
Vitamin B5:2.09mg
20.89%
Potassium:704.29mg
20.12%
Vitamin B1:0.28mg
18.73%
Magnesium:71.12mg
17.78%
Iron:3.01mg
16.74%
Copper:0.31mg
15.57%
Vitamin B2:0.25mg
14.56%
Folate:51.11µg
12.78%
Fiber:2.95g
11.79%
Zinc:1.72mg
11.48%
Vitamin K:11.37µg
10.83%
Vitamin E:0.88mg
5.87%
Vitamin B12:0.33µg
5.45%
Vitamin C:4.22mg
5.12%
Calcium:46.31mg
4.63%
Vitamin A:88.89IU
1.78%
Vitamin D:0.26µg
1.73%
Source:Allrecipes