Garlic and Walnut Crusted Chicken

Very Healthy
Health score
99%
Garlic and Walnut Crusted Chicken
135 min.
6
520kcal

Suggestions

Ingredients

  • 0.5 cup japanese breadcrumbs (panko)
  • 0.5 pound brussels sprouts fresh split
  •  chicken breasts whole with skin
  • tablespoon parsley fresh chopped
  • tablespoon thyme leaves fresh chopped
  • heads garlic 
  •  leeks white sliced into thin rings
  •  shallots thinly sliced
  • pound pkt spinach fresh
  • tablespoon butter unsalted
  • cup california walnuts crushed toasted

Equipment

  • frying pan
  • oven
  • knife
  • pot
  • blender
  • baking pan
  • broiler

Directions

  1. Preheat the oven to 350 degrees F.
  2. Bake the garlic in a small baking dish for 1 hour, or until soft and fragrant.
  3. Cut the garlic heads in half crosswise, squeeze out all of the pulp, and reserve. You should have 1 cup of roasted garlic.
  4. Puree the garlic pulp in a blender until smooth, and add the butter and herbs. Process just until smooth, then stir in the breadcrumbs and walnuts. Reserve.
  5. Bring a small pot of water to a rolling boil and add a pinch of salt. Blanch the leek rings about one minute. They should be tender, but still have some bite. Shock in an ice water bath, drain and reserve.
  6. Swirl a small amount of olive oil in a heavy bottomed pan and arrange the Brussels sprouts in the pan cut side down. Cook over medium high heat until the Brussels sprouts are caramelized. Season with salt and pepper, and cook until just tender.
  7. Add the leek rings and set aside. It is ideal that the Brussels sprouts hold their shape.
  8. In another pan, warm 1 tablespoon unsalted butter, add the shallots and cook until soft, add the spinach and cook just until wilted. Season with salt and pepper and reserve.
  9. In a heavy bottomed oven-proof pan swirl just enough olive oil to coat the bottom of the pan.
  10. Place the chicken breasts in the pan, skin side down and cook until the skin is golden brown.
  11. Place the pan in the oven and bake for approximately 10 minutes, or until the juices run clear when pricked with the tip of a knife. There is no need to turn the chicken over, cook the breasts with the skin side down the whole time.
  12. When the chicken is fully cooked, remove from the oven to a sheet pan, skin side up. Coat each breast with the garlic-butter walnut crust and place under the broiler until the coating turns golden brown and crisp.
  13. Remove from the broiler and keep warm.
  14. To serve: Distribute the spinach evenly among the plates, placing it in the center.
  15. Sprinkle the leek rings and Brussels sprouts around the outside of the spinach, and then sprinkle the pomegranate seeds over the top.
  16. Place one breast on top of the spinach and serve immediately.

Nutrition Facts

Calories520kcal
Protein43.38%
Fat36.32%
Carbs20.3%

Properties

Glycemic Index
42.17
Glycemic Load
5.25
Inflammation Score
-10
Nutrition Score
50.280869722366%

Flavonoids

Cyanidin
0.53mg
Naringenin
1.24mg
Apigenin
1.47mg
Luteolin
1.22mg
Kaempferol
6.02mg
Myricetin
0.88mg
Quercetin
4.24mg

Nutrients percent of daily need

Calories:519.53kcal
25.98%
Fat:21.39g
32.91%
Saturated Fat:3.85g
24.06%
Carbohydrates:26.91g
8.97%
Net Carbohydrates:20.84g
7.58%
Sugar:3.74g
4.16%
Cholesterol:149.66mg
49.89%
Sodium:380.25mg
16.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:57.49g
114.97%
Vitamin K:458.9µg
437.05%
Vitamin A:8112.73IU
162.25%
Vitamin B3:25.3mg
126.52%
Vitamin B6:2.47mg
123.46%
Selenium:80.24µg
114.63%
Manganese:2.2mg
109.77%
Vitamin C:71.72mg
86.94%
Phosphorus:671.35mg
67.14%
Folate:226.07µg
56.52%
Potassium:1691.83mg
48.34%
Magnesium:178.57mg
44.64%
Vitamin B5:3.76mg
37.56%
Copper:0.64mg
31.97%
Iron:5.62mg
31.21%
Vitamin B1:0.45mg
29.9%
Vitamin B2:0.5mg
29.4%
Fiber:6.07g
24.29%
Calcium:206.21mg
20.62%
Zinc:2.95mg
19.68%
Vitamin E:2.79mg
18.62%
Vitamin B12:0.47µg
7.89%
Vitamin D:0.26µg
1.74%
Source:Allrecipes