Pan-Fried Chicken Cutlets with Cool Fennel Salad

Health score
42%
Pan-Fried Chicken Cutlets with Cool Fennel Salad
30 min.
4
580kcal

Suggestions

Ingredients

  • 0.8 cup bread crumbs 
  • 0.8 cup canola oil 
  • stalks celery diced
  • pint cherry tomatoes 
  • pound chicken cutlets 
  •  eggs beaten
  •  fennel bulbs halved thinly sliced
  • 0.8 cup flour all-purpose
  • servings kosher salt and pepper 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 0.8 ounce parmesan shaved

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. In a large bowl, combine the fennel and fronds, celery, lemon juice, olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, and the Parmesan. Quarter the tomatoes, add them to the bowl, and set aside.
  2. Heat the canola oil in a large pan over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Working in batches, dredge the chicken in the flour, then in the eggs (letting any excess drip off), and finally in the bread crumbs, pressing gently to help them adhere.
  3. Transfer the chicken to the pan and cook until golden brown, about 2 to 3 minutes per side. As each cutlet is done, transfer it to a plate lined with a paper towel. Divide the chicken among individual plates and serve with the fennel salad.

Nutrition Facts

Calories580kcal
Protein25.23%
Fat41.8%
Carbs32.97%

Properties

Glycemic Index
44.75
Glycemic Load
15.37
Inflammation Score
-8
Nutrition Score
35.750869750977%

Flavonoids

Eriodictyol
1.81mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
1.15mg
Luteolin
0.44mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:579.58kcal
28.98%
Fat:27.06g
41.64%
Saturated Fat:4.7g
29.35%
Carbohydrates:48.04g
16.01%
Net Carbohydrates:41.37g
15.04%
Sugar:9.81g
10.9%
Cholesterol:158.03mg
52.68%
Sodium:696.6mg
30.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.76g
73.52%
Vitamin K:102.61µg
97.72%
Selenium:58.87µg
84.1%
Vitamin B3:16.1mg
80.51%
Vitamin C:47.97mg
58.14%
Vitamin B6:1.11mg
55.48%
Phosphorus:479.43mg
47.94%
Potassium:1377.58mg
39.36%
Manganese:0.76mg
38.05%
Folate:143.42µg
35.86%
Vitamin B1:0.53mg
35.24%
Vitamin E:4.94mg
32.91%
Vitamin B2:0.52mg
30.41%
Vitamin B5:2.73mg
27.29%
Fiber:6.67g
26.69%
Iron:4.72mg
26.23%
Vitamin A:1109.85IU
22.2%
Magnesium:83.94mg
20.99%
Calcium:208.74mg
20.87%
Copper:0.32mg
15.77%
Zinc:2mg
13.35%
Vitamin B12:0.56µg
9.29%
Vitamin D:0.58µg
3.87%
Source:My Recipes