Crispy Chicken Cutlets with Basil-Parsley Sauce

Very Healthy
Health score
60%
Crispy Chicken Cutlets with Basil-Parsley Sauce
33 min.
4
1176kcal

Suggestions

Ingredients

  • cup arborio rice 
  • cup basil leaves loosely packed
  • cup bread crumbs italian
  • pounds chicken cutlets 
  • cups chicken stock see 
  • 0.5 cup cooking wine dry white
  •  eggs beaten
  • tablespoons flat-leaf parsley chopped
  • tablespoons flour all-purpose
  • clove garlic 
  • large clove garlic finely chopped
  • 0.5  juice of lemon juiced
  •  lemon zest 
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • servings olive oil for shallow frying
  • small onion finely chopped
  • 0.3 cup parmigiano generous grated
  • 0.3 cup parmigiano grated
  • 0.5 cup parsley leaves loosely packed
  • cup tiny peas frozen
  • ounce pinenuts (pignoli)
  •  plum tomatoes seeded finely chopped for garnish
  • teaspoons poultry seasoning 
  • teaspoon pepper flakes red crushed
  • servings salt and pepper 
  • servings salt and pepper black freshly ground

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Season the cutlets with salt and pepper on both sides turn lightly in flour.
  2. Combine next 7 ingredients in food processor and pulse-process the crumbs to chop the spices, garlic and nuts and evenly distribute the flavors throughout the crumb and cheese mixture.
  3. Transfer the mixture to a plate. Beat eggs in a separate shallow dish.
  4. Heat a thin layer of oil in a large skillet, just enough to coat the bottom of the pan, over medium to medium high heat. Coat the cutlets in eggs then breading and add to the hot oil. Cook cutlets in a single layer, in 2 batches if necessary, about 3 or 4 minutes on each side, until cutlets' juices run clear and breading is evenly browned.
  5. Return food processor bowl to base and add basil, parsley and lemon juice.
  6. Add a little salt and pepper. Turn processor on and stream in oil until a loose paste forms.
  7. Serve chicken cutlets with a generous amount of basil and parsley sauce poured over the cutlets.
  8. Garnish the chicken with finely chopped Roma tomato.
  9. Serve Cheesy Risi e Bisi alongside.
  10. Heat a medium skillet over medium high heat.
  11. Add extra-virgin olive oil and garlic and onion and saute, stirring constantly 2 to 3 minutes then add rice and season with a little salt and pepper. Cook another minute or so then add wine and let it completely absorb, 30 seconds.
  12. Add about 1 cup chicken stock and stir. Reduce heat a bit to medium. Stir often and continue adding a half cup of liquid each time liquid becomes completely absorbed. Cook 22 minutes, using as much stock as is necessary to result in creamy-consistency rice with a bite to it.
  13. When rice is cooked to desired consistency, remove from heat and stir in cheese, parsley and peas and stir to combine and to heat peas through.

Nutrition Facts

Calories1176kcal
Protein24.65%
Fat51.67%
Carbs23.68%

Properties

Glycemic Index
140.33
Glycemic Load
36.86
Inflammation Score
-10
Nutrition Score
51.923478644827%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.18mg
Hesperetin
0.66mg
Naringenin
0.27mg
Apigenin
20.5mg
Luteolin
0.15mg
Isorhamnetin
0.88mg
Kaempferol
0.28mg
Myricetin
1.46mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:1175.63kcal
58.78%
Fat:66.2g
101.85%
Saturated Fat:12.27g
76.71%
Carbohydrates:68.25g
22.75%
Net Carbohydrates:62.19g
22.62%
Sugar:9.81g
10.91%
Cholesterol:242.31mg
80.77%
Sodium:1026.06mg
44.61%
Alcohol:3.09g
100%
Alcohol %:0.57%
100%
Protein:71.07g
142.14%
Vitamin K:233.25µg
222.14%
Vitamin B3:31.38mg
156.91%
Manganese:2.9mg
144.77%
Selenium:97.38µg
139.11%
Vitamin B6:2.14mg
107.08%
Phosphorus:916.42mg
91.64%
Vitamin E:8.17mg
54.48%
Folate:217.43µg
54.36%
Vitamin B1:0.77mg
51.15%
Vitamin C:38.86mg
47.11%
Vitamin B5:4.53mg
45.31%
Potassium:1531.01mg
43.74%
Magnesium:173.51mg
43.38%
Vitamin B2:0.72mg
42.31%
Iron:7.58mg
42.09%
Vitamin A:2012.08IU
40.24%
Copper:0.71mg
35.62%
Zinc:5mg
33.31%
Calcium:266.01mg
26.6%
Fiber:6.06g
24.23%
Vitamin B12:0.82µg
13.74%
Vitamin D:0.74µg
4.93%