Tomato & crispy crumb chicken

Dairy Free
Health score
34%
Tomato & crispy crumb chicken
45 min.
4
229kcal

Suggestions


Are you looking for a delicious and satisfying meal that won't weigh you down? Look no further! This delightful Tomato & Crispy Crumb Chicken is not only dairy-free but also a hearty dish that packs a punch of flavor and nutrition. Perfect for lunch or dinner, it serves four people and is ready in just 45 minutes, making it an ideal choice for busy weeknights.

The succulent chicken breasts are split open and filled with a vibrant tomato sauce infused with garlic and balsamic vinegar. Topped with crispy, herby breadcrumbs, this dish not only boasts amazing textures but also a medley of tastes that will tantalize your taste buds. Paired with tender green beans and garnished with fresh parsley, each bite promises a delightful combination of flavors that will keep you coming back for more.

At just 229 calories per serving, this main course is a guilt-free indulgence that allows you to enjoy wholesome ingredients without sacrificing taste. Whether you're on a health kick or simply want to treat yourself, this meal fits the bill. Get ready to impress your family and friends with your culinary skills while nourishing their bodies and satisfying their appetites!

Ingredients

  •  chicken breasts boneless skinless
  • slices wholemeal bread thick
  • tsp herbs mixed dried
  • 400 tomatoes chopped canned
  •  garlic clove crushed
  • tsp balsamic vinegar 
  • tsp tomato purée 
  • 350 green bean frozen
  • handful flat-leaf parsley chopped

Equipment

  • food processor
  • oven

Directions

  1. Heat oven to 190C/fan 170C/gas
  2. Split the chicken breasts almost in half and open out like a book.
  3. Place in a non-stick roasting tin. Whizz the bread into crumbs in a food processor, then mix with the herbs.
  4. Mix the tomatoes with the garlic, vinegar and tomato pure.
  5. Spread the sauce over the chicken, sprinkle with the crumbs, then bake for 20-25 mins until the chicken is tender.
  6. While the chicken is cooking, boil the frozen beans for 3-5 mins until just tender.
  7. Serve the chicken, sprinkled with parsley, on a bed of beans.

Nutrition Facts

Calories229kcal
Protein49.68%
Fat15.21%
Carbs35.11%

Properties

Glycemic Index
66.42
Glycemic Load
7.58
Inflammation Score
-8
Nutrition Score
25.914782876554%

Flavonoids

Apigenin
2.15mg
Luteolin
0.12mg
Kaempferol
0.41mg
Myricetin
0.27mg
Quercetin
2.49mg

Nutrients percent of daily need

Calories:228.84kcal
11.44%
Fat:3.96g
6.1%
Saturated Fat:0.85g
5.3%
Carbohydrates:20.59g
6.86%
Net Carbohydrates:15.14g
5.51%
Sugar:8.19g
9.1%
Cholesterol:72.32mg
24.11%
Sodium:333.27mg
14.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.13g
58.27%
Vitamin B3:14.35mg
71.76%
Vitamin K:72.73µg
69.26%
Selenium:41.05µg
58.64%
Vitamin B6:1.17mg
58.33%
Manganese:0.76mg
38.11%
Phosphorus:336.42mg
33.64%
Vitamin C:23.36mg
28.31%
Potassium:955.23mg
27.29%
Iron:3.96mg
22.02%
Vitamin B5:2.2mg
21.98%
Fiber:5.45g
21.79%
Magnesium:84.88mg
21.22%
Vitamin A:974.18IU
19.48%
Vitamin B1:0.28mg
18.68%
Vitamin B2:0.29mg
16.79%
Copper:0.32mg
16.07%
Folate:55.96µg
13.99%
Vitamin E:2mg
13.33%
Calcium:111.53mg
11.15%
Zinc:1.45mg
9.68%
Vitamin B12:0.23µg
3.77%