Pretzel-Crusted Chicken with Cheddar Cheese Sauce

Health score
29%
Pretzel-Crusted Chicken with Cheddar Cheese Sauce
70 min.
6
716kcal

Suggestions

Ingredients

  • cups broccoli chopped
  • tablespoons butter 
  • cups chicken broth 
  • 1.5 pounds chicken cutlets 
  • tablespoon dijon mustard 
  • large eggs 
  • tablespoons flour all-purpose
  • tablespoons thyme leaves fresh minced
  • cups milk 
  • 0.3 cup olive oil 
  • 0.5 cup onion finely chopped
  • 1.5 cups pretzels crushed
  • 1.5 cups rice long-grain uncooked
  • 1.5 cups cheddar shredded

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. In a shallow dish, whisk together the eggs and mustard until smooth. In a separate shallow dish, combine the pretzels and thyme.
  2. Dip the chicken in the egg mixture, letting the excess drip off. Dredge in the pretzel mixture to coat.
  3. In a large nonstick skillet, heat 2 tablespoons of the olive oil over medium heat.
  4. Add half of the chicken and cook until cooked through, 5 to 6 minutes per side.
  5. Remove the chicken from the skillet and keep warm. Repeat the procedure with the remaining 2 tablespoons oil and chicken. Wipe the skillet clean.
  6. Melt the butter in the skillet over medium heat.
  7. Add the flour and cook, whisking constantly, for 2 minutes. Slowly add the milk, whisking until smooth. Cook, whisking constantly, until thickened and bubbly, 6 to 8 minutes.
  8. Add the cheese and stir until the cheese melts and the sauce is smooth.
  9. Spoon the sauce over the chicken.
  10. Serve with Broccoli and Rice Pilaf.
  11. In a medium saucepan, melt the butter over medium heat.
  12. Add onions and cook, stirring frequently, for 3 minutes.
  13. Add the broccoli and cook for another 3 minutes.
  14. Add the rice and cook, stirring constantly, for 1 minute. Stir in the broth. Increase the heat to medium-high and bring the mixture to a boil. Cover, reduce the heat and simmer until the rice is tender, 15 to 20 minutes.

Nutrition Facts

Calories716kcal
Protein24.37%
Fat39.14%
Carbs36.49%

Properties

Glycemic Index
78.36
Glycemic Load
39.01
Inflammation Score
-10
Nutrition Score
33.224782404692%

Flavonoids

Apigenin
0.07mg
Luteolin
1.42mg
Isorhamnetin
0.67mg
Kaempferol
3.54mg
Myricetin
0.03mg
Quercetin
4.14mg

Nutrients percent of daily need

Calories:716.12kcal
35.81%
Fat:30.98g
47.66%
Saturated Fat:12g
74.97%
Carbohydrates:64.96g
21.65%
Net Carbohydrates:61.81g
22.48%
Sugar:6.43g
7.14%
Cholesterol:184.97mg
61.66%
Sodium:1130.11mg
49.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.4g
86.79%
Selenium:62.19µg
88.84%
Vitamin B3:14.49mg
72.47%
Phosphorus:608.06mg
60.81%
Vitamin B6:1.14mg
57.08%
Vitamin C:45.76mg
55.47%
Vitamin K:52.53µg
50.03%
Manganese:0.95mg
47.44%
Vitamin B2:0.67mg
39.2%
Calcium:374.18mg
37.42%
Vitamin B5:3.14mg
31.4%
Potassium:885.61mg
25.3%
Folate:94.4µg
23.6%
Vitamin B1:0.34mg
22.53%
Zinc:3.32mg
22.14%
Vitamin A:1044.83IU
20.9%
Magnesium:83.56mg
20.89%
Vitamin B12:1.15µg
19.09%
Vitamin E:2.6mg
17.3%
Iron:3.09mg
17.16%
Fiber:3.15g
12.61%
Copper:0.25mg
12.42%
Vitamin D:1.51µg
10.07%