Garlic and Walnut Crusted Chicken

Very Healthy
Health score
98%
Garlic and Walnut Crusted Chicken
135 min.
6
600kcal

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
  • tablespoons olive oil or as needed
  •  pomegranate 
  •  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

Calories600kcal
Protein37.88%
Fat38.92%
Carbs23.2%

Properties

Glycemic Index
53.33
Glycemic Load
9.88
Inflammation Score
-10
Nutrition Score
52.10565221828%

Flavonoids

Cyanidin
0.53mg
Catechin
0.19mg
Epigallocatechin
0.08mg
Epicatechin
0.04mg
Naringenin
1.24mg
Apigenin
1.47mg
Luteolin
1.23mg
Kaempferol
6.02mg
Myricetin
0.88mg
Quercetin
4.24mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:599.79kcal
29.99%
Fat:26.61g
40.94%
Saturated Fat:4.55g
28.44%
Carbohydrates:35.7g
11.9%
Net Carbohydrates:27.74g
10.09%
Sugar:10.18g
11.31%
Cholesterol:149.66mg
49.89%
Sodium:381.75mg
16.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:58.27g
116.54%
Vitamin K:469.42µg
447.07%
Vitamin A:8112.73IU
162.25%
Vitamin B3:25.44mg
127.21%
Vitamin B6:2.5mg
125.22%
Selenium:80.48µg
114.97%
Manganese:2.25mg
112.56%
Vitamin C:76.52mg
92.75%
Phosphorus:688.27mg
68.83%
Folate:243.93µg
60.98%
Potassium:1802.8mg
51.51%
Magnesium:184.21mg
46.05%
Vitamin B5:3.93mg
39.33%
Copper:0.71mg
35.68%
Iron:5.78mg
32.14%
Vitamin B1:0.48mg
32%
Fiber:7.95g
31.81%
Vitamin B2:0.52mg
30.86%
Vitamin E:3.75mg
24.98%
Calcium:210.96mg
21.1%
Zinc:3.12mg
20.78%
Vitamin B12:0.47µg
7.89%
Vitamin D:0.26µg
1.74%
Source:Allrecipes