Hazelnut Chicken

Dairy Free
Very Healthy
Health score
62%
Hazelnut Chicken
60 min.
4
775kcal

Suggestions

Ingredients

  • large eggs lightly beaten
  •  garlic clove minced
  • 1.3 cup hazelnuts 
  • teaspoon honey 
  • servings kosher salt and ground pepper black finely
  • 2.5 tablespoons juice of lemon 
  • 0.5 cup olive oil 
  • cup panko breadcrumbs 
  •  plum tomatoes chopped
  •  baby greens chopped
  •  scallions white green
  • 24 ounce chicken breasts boneless skinless
  • tablespoons vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • meat tenderizer

Directions

  1. Preheat oven to 400 degrees F.
  2. Place the chicken on a work surface and pound it into 3/4-inch thickness with a meat pounder. Pulse the hazelnuts in a food processor until finely ground. Set aside 3 tablespoon of the hazelnuts, and combine the rest with the panko, 1 teaspoon salt, and 1/2 teaspoon pepper and spread evenly on a baking sheet. Season the chicken with a pinch each salt and pepper. Beat the eggs together with 1/2 teaspoon salt then dip each chicken, letting excess drip off. Dredge the chicken in the nut mixture.
  3. Heat 1 1/2 tablespoons of the oil in a large heavy skillet over medium high heat until hot, then add chicken, 2 at a time and brown, turning once, about 2 minutes per side. Brown remaining chicken with the same amount of oil for each batch, wiping out the skillet as necessary.
  4. Place chicken on a baking sheet and finish cooking in oven, about 6 minutes.
  5. While the chicken cooks, whisk together the honey, lemon juice, garlic, and 1/4 teaspoon salt in a medium bowl. Slowly stream the olive oil into the dressing while whisking. Once creamy and smooth, stir in the reserved 3 tablespoons of hazelnuts. Toss together the dressing with the romaine hearts, tomatoes, and scallions.
  6. Serve with the chicken.

Nutrition Facts

Calories775kcal
Protein24.24%
Fat64.28%
Carbs11.48%

Properties

Glycemic Index
49.82
Glycemic Load
1.73
Inflammation Score
-10
Nutrition Score
43.079130981279%

Flavonoids

Cyanidin
2.52mg
Catechin
0.45mg
Epigallocatechin
1.04mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.4mg
Eriodictyol
0.46mg
Hesperetin
1.36mg
Naringenin
0.34mg
Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.2mg
Myricetin
0.05mg
Quercetin
2.13mg

Nutrients percent of daily need

Calories:775.46kcal
38.77%
Fat:56.38g
86.73%
Saturated Fat:7.49g
46.79%
Carbohydrates:22.66g
7.55%
Net Carbohydrates:16.99g
6.18%
Sugar:5.76g
6.4%
Cholesterol:201.86mg
67.29%
Sodium:348.76mg
15.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.83g
95.65%
Manganese:2.61mg
130.61%
Vitamin K:103.92µg
98.97%
Vitamin B3:19.78mg
98.91%
Selenium:67.11µg
95.87%
Vitamin B6:1.61mg
80.66%
Vitamin A:3033.15IU
60.66%
Vitamin E:8.95mg
59.7%
Phosphorus:562.68mg
56.27%
Copper:0.79mg
39.73%
Vitamin B1:0.55mg
36.49%
Vitamin B5:3.33mg
33.3%
Potassium:1139.58mg
32.56%
Folate:129.68µg
32.42%
Magnesium:125.52mg
31.38%
Vitamin B2:0.42mg
24.98%
Iron:4.16mg
23.12%
Fiber:5.66g
22.65%
Vitamin C:15.91mg
19.28%
Zinc:2.63mg
17.52%
Calcium:116.29mg
11.63%
Vitamin B12:0.62µg
10.25%
Vitamin D:0.67µg
4.47%