Recipes · Ukrainian · Main Courses
Chicken Kiev
One serving has 835 kcal and 50 g protein, and at least a fifth of a woman's daily need of niacin (147%), pyridoxine (122%), selenium (112%), vitamin K (101%), phosphorus (73%) and pantothenic acid (66%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (307 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, egg, gluten, poultry
Ingredients
- 180 g Chicken breast, boneless, skinless, raw
- 30 g Butter, unsalted
- 3 g Garlic, raw
- 3 g Parsley, fresh
- 15 g Flour, all-purpose
- 20 g Eggs, whole, raw
- 35 g Breadcrumbs, dry
- 20 g Vegetable oil
- 1 g Salt
- 0.2 g Black pepper
Method
- Mix the softened butter with the minced garlic, chopped parsley, salt and pepper; roll into a small log and freeze for 15 minutes until firm.
- Butterfly or pound the chicken breast to an even thickness, then place the firm garlic butter in the centre and roll or fold the chicken tightly around it to fully enclose the butter.
- Dredge the stuffed chicken in the flour, dip in the beaten egg, then coat thoroughly in the breadcrumbs, pressing to help them stick.
- Heat the oil in a deep pan and fry the chicken for 5-6 minutes per side over medium heat, until deep golden and cooked through (74 C/165 F).
- Drain briefly on paper towel, then rest for 2-3 minutes before serving; cutting into it releases the melted garlic butter.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 835 kcal | 39% |
| Carbohydrates | 38.1 g | |
| Water | 162 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 49.8 g | 104% |
| Tryptophan | 0.63 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.4 g | |
| Leucine | 4 g | |
| Lysine | 4.3 g | |
| Methionine | 1.3 g | |
| Cystine | 0.61 g | |
| Phenylalanine | 2.1 g | |
| Tyrosine | 1.8 g | |
| Valine | 2.6 g | |
| Histidine | 1.7 g | |
| Fat | 53 g | |
| Monounsaturated | 13.9 g | |
| Polyunsaturated | 14.3 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 12.2 g | |
| Saturated | 20.3 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 270 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.21 mg | 23% |
| Iron | 3.7 mg | 20% |
| Magnesium | 74.3 mg | 24% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 511 mg | 73% |
| Potassium | 752 mg | 16% |
| Selenium | 61.8 µg | 112% |
| Sodium | 759 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.64 mg | 58% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 20.6 mg | 147% |
| Pantothenic acid (vitamin B5) | 3.3 mg | 66% |
| Pyridoxine (vitamin B6) | 1.6 mg | 122% |
| Folate (vitamin B9) | 96.1 µg | 24% |
| Cobalamin (vitamin B12) | 0.73 µg | 30% |
| Choline | 218 mg | 51% |
| Vitamin A | 266 µg | 38% |
| Vitamin C | 4.9 mg | 7% |
| Vitamin D (D2 + D3) | 18.2 IU | 3% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 90.9 µg | 101% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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