Garlic Chicken Kiev

Health score
12%
Garlic Chicken Kiev
95 min.
6
170kcal

Suggestions


Indulge in the delightful flavors of Garlic Chicken Kiev, a dish that brings a touch of gourmet dining right to your kitchen! Perfect for lunch or dinner, this recipe serves six and is not only delicious but also surprisingly light, with each serving containing just 170 calories. Imagine tender, juicy chicken breasts enveloping a rich, buttery garlic herb filling that oozes out with every bite. The combination of fresh chives and parsley adds a vibrant touch, while the crispy coating made from crushed Country® Corn Flakes provides a satisfying crunch that contrasts beautifully with the succulent chicken.

This Garlic Chicken Kiev is an excellent choice for family gatherings or a cozy dinner with friends. The preparation is straightforward, making it accessible even for novice cooks. With just a little bit of time and effort, you can create a dish that looks and tastes like it came straight from a fine dining restaurant. Plus, the use of reduced-calorie spread and low-fat buttermilk ensures that you can enjoy this classic dish without the guilt. So, roll up your sleeves and get ready to impress your loved ones with this mouthwatering main course that’s sure to become a favorite in your household!

Ingredients

  • tablespoons let set min. spread softened reduced-calorie
  • tablespoon chives fresh chopped
  • 0.1 teaspoon garlic powder 
  • 1.5 pounds chicken breast halves boneless skinless
  • cup cornflakes crushed country®
  • tablespoons parsley fresh chopped
  • 0.5 teaspoon paprika 
  • 0.3 cup nonfat buttermilk fat-free low-fat (skim)

Equipment

  • frying pan
  • oven
  • plastic wrap
  • toothpicks

Directions

  1. Mix spread, chives and garlic powder; shape into 3x2-inch rectangle. Cover and freeze about 30 minutes or until firm.
  2. Heat oven to 425°F. Spray square pan, 9x9x2 inches, with cooking spray. Flatten each chicken breast half to 1/4-inch thickness between sheets of plastic wrap or waxed paper.
  3. Cut chives mixture crosswise into 6 pieces.
  4. Place 1 piece on center of each chicken breast half. Fold long sides of chicken over chives mixture; fold up ends and secure with toothpick.
  5. Mix cereal, parsley and paprika. Dip chicken into buttermilk, then coat lightly and evenly with cereal mixture.
  6. Place chicken, seam sides down, in pan.
  7. Bake uncovered about 35 minutes or until chicken is no longer pink in center.

Nutrition Facts

Calories170kcal
Protein60.5%
Fat16.38%
Carbs23.12%

Properties

Glycemic Index
25.33
Glycemic Load
2.63
Inflammation Score
-4
Nutrition Score
13.956086988034%

Flavonoids

Apigenin
2.87mg
Luteolin
0.02mg
Isorhamnetin
0.03mg
Kaempferol
0.07mg
Myricetin
0.2mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:170.45kcal
8.52%
Fat:3g
4.61%
Saturated Fat:0.66g
4.1%
Carbohydrates:9.52g
3.17%
Net Carbohydrates:9.17g
3.34%
Sugar:4.37g
4.86%
Cholesterol:72.77mg
24.26%
Sodium:177.78mg
7.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.91g
49.82%
Vitamin B3:12.7mg
63.52%
Selenium:36.85µg
52.64%
Vitamin B6:0.94mg
47.04%
Phosphorus:246.07mg
24.61%
Vitamin K:23.29µg
22.18%
Vitamin B5:1.64mg
16.4%
Potassium:446.22mg
12.75%
Vitamin B2:0.19mg
11.39%
Iron:1.93mg
10.73%
Vitamin B1:0.14mg
9.24%
Magnesium:32.81mg
8.2%
Vitamin B12:0.46µg
7.67%
Vitamin A:333.54IU
6.67%
Vitamin C:5.14mg
6.23%
Folate:24.63µg
6.16%
Zinc:0.73mg
4.9%
Copper:0.05mg
2.56%
Vitamin E:0.29mg
1.93%
Vitamin D:0.28µg
1.88%
Manganese:0.03mg
1.75%
Fiber:0.35g
1.41%
Calcium:11.32mg
1.13%