Crispy Falafel Chicken with Yogurt Salad

Gluten Free
Health score
13%
Crispy Falafel Chicken with Yogurt Salad
35 min.
6
192kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  •  kirby cucumbers diced
  • 0.3 cup dill fronds fresh coarsely chopped
  • 0.3 cup mint leaves fresh
  • small clove garlic minced
  • 1.5 teaspoons kosher salt 
  • servings kosher salt 
  •  optional: lemon 
  • 0.5 cup whole-milk yogurt plain
  • 1.5 pounds chicken breast halves boneless skinless
  • servings vegetable oil for frying
  • 0.5 cup falafel mix prepared
  • 0.5 cup falafel mix prepared

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Game plan: Make the salad while the chicken bakes.
  2. For the chicken: Preheat the oven to 400 degrees F.
  3. Place a small rack on a baking sheet.
  4. Put the falafel mix in a pie plate or other shallow bowl.
  5. Heat about 1/2-inch oil in a large, heavy skillet over medium-high heat. Season the chicken breasts with salt and black pepper, to taste, and coat with the falafel mix, shaking off any excess. Carefully place the chicken smooth side down in the hot oil, taking care not to crowd the pan. Cook until nicely browned, turning once, 2 to 3 minutes per side. Repeat with the rest of the chicken.
  6. Transfer the chicken to the prepared rack.
  7. Bake until firm but slightly springy when pressed, 6 to 8 minutes.
  8. Meanwhile, make the Yogurt Salad: Toss the mint, cucumbers, dill, onion, garlic, and salt in a small bowl. Finely grate the zest from the lemon into the salad and squeeze in the lemon's juice too. Stir the yogurt into the salad.
  9. Arrange chicken on a platter and serve with salad or put a chicken breast on each of 4 plates with the salad.

Nutrition Facts

Calories192kcal
Protein55.93%
Fat29.02%
Carbs15.05%

Properties

Glycemic Index
19.58
Glycemic Load
0.7
Inflammation Score
-6
Nutrition Score
16.619130487027%

Flavonoids

Eriodictyol
4.42mg
Hesperetin
5.21mg
Naringenin
0.1mg
Apigenin
0.1mg
Luteolin
0.58mg
Isorhamnetin
0.85mg
Kaempferol
0.27mg
Myricetin
0.11mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:191.83kcal
9.59%
Fat:6.11g
9.4%
Saturated Fat:1.13g
7.05%
Carbohydrates:7.13g
2.38%
Net Carbohydrates:5.35g
1.95%
Sugar:4.09g
4.55%
Cholesterol:72.98mg
24.33%
Sodium:927.66mg
40.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.51g
53.02%
Vitamin B3:11.99mg
59.97%
Selenium:37.32µg
53.32%
Vitamin B6:0.96mg
48.18%
Phosphorus:308.15mg
30.82%
Vitamin C:18.3mg
22.18%
Vitamin B5:2.16mg
21.59%
Potassium:729.09mg
20.83%
Vitamin K:16.39µg
15.61%
Magnesium:55.7mg
13.92%
Vitamin B2:0.21mg
12.58%
Manganese:0.2mg
10.14%
Vitamin B1:0.14mg
9.32%
Folate:35.07µg
8.77%
Calcium:82.44mg
8.24%
Copper:0.16mg
7.96%
Zinc:1.17mg
7.79%
Vitamin A:378.79IU
7.58%
Fiber:1.78g
7.12%
Iron:1.13mg
6.25%
Vitamin B12:0.35µg
5.86%
Vitamin E:0.52mg
3.45%