Chicken Escalopes #2
Chicken is an excellent meat for those wishing to keep a check on the amount of saturated fat in their diet.
Ingredients
- 4 chicken breasts boned and skinned
- 2 tbsps seasoned wholemeal flour
- 8 tbsps fresh wholemeal breadcrumbs
- 1 tbsp chopped fresh sage
- 1 egg beaten
- 1 oz polyunsaturated margarine
- 1 tbsp olive oil
- 1/8 pint low calorie mayonnaise
- 1/4 pint low fat natural yogurt or 1% fat fromage frais
- 1 tsp grated fresh horseradish
- 2 tbsps chopped shelled walnuts
Instructions
- Dust the chicken breasts lightly in the seasoned flour.
- Mix together the wholemeal breadcrumbs and the fresh sage, on a plate.
- Dip the floured chicken breasts first into the beaten egg, and then into the sage and breadcrumb mixture, pressing the crumbs onto the chicken breasts, to make sure they are coated thoroughly
- Chill the chicken breasts for 30 minutes in the refrigerator.
- Heat the margarine and oil in a large, shallow frying pan. Add the prepared chicken breasts and fry them gently on each side for 5 minutes, or until they are golden and the meat is tender and cooked.
- Mix together the mayonnaise, yoghurt, horseradish and chopped walnuts.
- Arrange the cooked escalopes on a serving plate and pour a little of the yoghun and walnut sauce over them before serving.
Calories: 582 kcal
Carbohydrates: 22 g
Protein: 54 g
Fat: 32g
Saturated Fat: 6 g
Trans Fat: 1 g
Cholesterol: 194 mg
Sodium: 566 mg
Potassium: 968 mg
Fiber: 3 g
Sugar: 3 g
Vitamin A: 407 IU
Vitamin C: 7 mg
Calcium: 91 mg
Iron: 3 mg