Thai Breaded Chicken Filets

Health score
10%
Thai Breaded Chicken Filets
60 min.
10
193kcal

Suggestions

Ingredients

  • cup bread crumbs dry
  • tablespoons fish sauce 
  • 0.8 cup cilantro leaves fresh chopped
  •  chile peppers green chopped
  •  green onions chopped
  •  juice of lime juiced
  •  lemon grass 
  • tablespoon lime zest grated
  • tablespoon mustard dijon-style prepared
  • tablespoon parmesan cheese grated
  • teaspoon salt 
  • 10 servings salt and pepper to taste
  • tablespoon sesame seed toasted
  • 10  chicken breast halves boneless skinless
  • teaspoons sugar white

Equipment

  • food processor
  • bowl
  • oven
  • baking pan

Directions

  1. In a food processor, combine chile peppers, green onions, lime zest and juice, 1/2 of the cilantro, fish sauce, lemon grass, salt, sugar and mustard. Blend until smooth. Rinse chicken and cut to appropriate serving size.
  2. Place in a bowl with blended ingredients and refrigerate for 1 to 4 hours.
  3. Preheat oven to 350 degrees F (175 degrees C).
  4. In a shallow dish or bowl mix together the bread crumbs, cilantro, cheese, sesame seeds and salt and pepper to taste.
  5. Remove chicken from marinade (disposing of any remaining marinade) and roll in crumb mixture until well coated on both sides.
  6. Place coated chicken in a lightly greased 9x13 inch baking dish (if desired, dab with olive oil on top for a crisp finish) and bake at 350 degrees F (175 degrees F) for 20 minutes or until chicken is cooked through and juices run clear.
  7. NOTE: You can make a dipping sauce by blending 2 green chile peppers with some fish sauce and sugar and topping the blend with some sesame seeds.

Nutrition Facts

Calories193kcal
Protein55.85%
Fat19.72%
Carbs24.43%

Properties

Glycemic Index
23.31
Glycemic Load
0.7
Inflammation Score
-4
Nutrition Score
14.862173826798%

Flavonoids

Eriodictyol
0.13mg
Hesperetin
0.8mg
Naringenin
0.04mg
Kaempferol
0.08mg
Quercetin
1.31mg

Nutrients percent of daily need

Calories:193.29kcal
9.66%
Fat:4.12g
6.33%
Saturated Fat:0.91g
5.69%
Carbohydrates:11.48g
3.83%
Net Carbohydrates:10.01g
3.64%
Sugar:2.55g
2.83%
Cholesterol:72.75mg
24.25%
Sodium:1147.33mg
49.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.23g
52.46%
Vitamin B3:12.73mg
63.66%
Selenium:40.4µg
57.71%
Vitamin B6:0.9mg
44.85%
Phosphorus:269.57mg
26.96%
Vitamin B5:1.7mg
17.03%
Vitamin K:17.15µg
16.33%
Potassium:495.9mg
14.17%
Vitamin B1:0.19mg
12.85%
Magnesium:49.52mg
12.38%
Vitamin B2:0.17mg
10.17%
Manganese:0.2mg
9.91%
Vitamin C:6.99mg
8.47%
Iron:1.29mg
7.16%
Zinc:0.96mg
6.42%
Folate:25.35µg
6.34%
Fiber:1.47g
5.88%
Copper:0.11mg
5.31%
Vitamin B12:0.3µg
4.94%
Calcium:47.66mg
4.77%
Vitamin A:184.14IU
3.68%
Vitamin E:0.31mg
2.07%
Source:Allrecipes