Deconstructed Chicken Kiev

Health score
33%
Deconstructed Chicken Kiev
45 min.
4
651kcal

Suggestions

Ingredients

  • ounce arugula 
  • 0.3 cup olives black
  • 0.5 cup butter melted
  • 0.5 pint cherry tomatoes 
  • 0.5 cup feta cheese 
  • tablespoons flat-leaf parsley fresh chopped
  • cloves garlic 
  •  lemon zest 
  • tablespoon olive oil 
  • servings salt and pepper 
  •  chicken breast halves boneless skinless
  • slices bread white
  • 1.5 pounds baby yukon gold potatoes 

Equipment

  • food processor
  • oven

Directions

  1. Preheat oven to 400 degrees F. Toss potatoes with olive oil, salt, and pepper. Roast for 20 to 25 minutes before adding chicken (follow next steps to prepare chicken before roasting).
  2. Add the bread to a food processor. Pulse until it turns into crumbs. Take the breadcrumbs out, and set aside. Pulse the garlic and parsley until finely chopped.
  3. Add the breadcrumbs back, and pour in melted butter. Pulse again until it coats all of the breadcrumbs.
  4. Press the bread mixture onto the chicken breasts.
  5. Put the chicken into the oven with the potatoes and bake until cooked through, about 15-20 minutes.
  6. Meanwhile, halve the tomatoes, toss with olives, lemon zest, 1 tablespoon of olive oil, salt, pepper and parsley. Stir in Feta. Set aside.
  7. Layer arugula on the bottom of the plate.
  8. Add the chicken breasts, top with tomato and feta salsa.
  9. Serve with roasted potatoes.

Nutrition Facts

Calories651kcal
Protein21.15%
Fat49.49%
Carbs29.36%

Properties

Glycemic Index
82.38
Glycemic Load
31.28
Inflammation Score
-9
Nutrition Score
36.551739153655%

Flavonoids

Apigenin
4.31mg
Luteolin
0.08mg
Isorhamnetin
2.13mg
Kaempferol
18.71mg
Myricetin
0.34mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:651.43kcal
32.57%
Fat:36.24g
55.75%
Saturated Fat:18.68g
116.75%
Carbohydrates:48.38g
16.13%
Net Carbohydrates:42.3g
15.38%
Sugar:5.32g
5.91%
Cholesterol:150.01mg
50%
Sodium:1003.72mg
43.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.84g
69.68%
Vitamin K:96.63µg
92.03%
Vitamin B6:1.57mg
78.47%
Vitamin B3:15.5mg
77.5%
Vitamin C:61.09mg
74.05%
Selenium:46.42µg
66.31%
Vitamin A:2494.87IU
49.9%
Phosphorus:479.98mg
48%
Potassium:1520.02mg
43.43%
Manganese:0.69mg
34.66%
Folate:125.7µg
31.43%
Vitamin B1:0.42mg
27.83%
Vitamin B5:2.78mg
27.82%
Calcium:277.33mg
27.73%
Magnesium:110.74mg
27.69%
Vitamin B2:0.46mg
26.9%
Fiber:6.08g
24.3%
Iron:4.08mg
22.64%
Copper:0.35mg
17.73%
Vitamin E:2.37mg
15.8%
Zinc:2.31mg
15.37%
Vitamin B12:0.59µg
9.85%
Vitamin D:0.19µg
1.25%
Source:Allrecipes