Recipes · Taiwanese · Snacks
Taiwanese Fried Chicken Cutlet
One serving has 569 kcal and 40 g protein, and at least a fifth of a woman's daily need of niacin (113%), pyridoxine (111%), selenium (79%), vitamin K (75%), phosphorus (61%) and pantothenic acid (55%). Ready in 35 minutes.
- Preparation: 25 min
- Cooking: 10 min
- Makes: 1 serving (257 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, poultry, soy
Ingredients
- 160 g Chicken breast, boneless, skinless, raw
- 8 g Soy sauce
- 5 g Garlic, raw
- 0.3 g Anise seed
- 0.5 g White pepper
- 2 g Sugar
- 30 g Potato starch
- 20 g Eggs, whole, raw
- 25 g Vegetable oil
- 5 g Basil, fresh
- 1 g Cayenne pepper
Method
- Pound the chicken breast to an even 1 cm thickness and marinate with the soy sauce, garlic, five-spice (anise seed), white pepper and sugar for at least 20 minutes.
- Dip the chicken in the beaten egg, then press firmly into the potato starch (a stand-in for sweet potato starch) to coat evenly all over.
- Heat the oil to 170 °C (340 °F) and deep-fry the cutlet for 4-5 minutes per side until deep golden and cooked through (74 °C/165 °F).
- In the last minute, fry the basil leaves briefly in the hot oil until crisp.
- Drain the cutlet, dust with the cayenne, and top with the crispy basil to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 569 kcal | 27% |
| Carbohydrates | 30.6 g | |
| Water | 152 mL | |
| Fiber | 0.7 g | 2% |
| Protein | 39.9 g | 83% |
| Tryptophan | 0.5 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.7 g | |
| Methionine | 1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.4 g | |
| Fat | 31.4 g | |
| Monounsaturated | 7.6 g | |
| Polyunsaturated | 15.5 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 13.5 g | |
| Saturated | 5.4 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 191 mg | |
| Calcium | 47.8 mg | 5% |
| Copper | 0.12 mg | 13% |
| Iodine | 0.09 µg | 0% |
| Iron | 1.6 mg | 9% |
| Magnesium | 61 mg | 20% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 428 mg | 61% |
| Potassium | 677 mg | 14% |
| Selenium | 43.5 µg | 79% |
| Sodium | 542 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 15.8 mg | 113% |
| Pantothenic acid (vitamin B5) | 2.8 mg | 55% |
| Pyridoxine (vitamin B6) | 1.4 mg | 111% |
| Folate (vitamin B9) | 29.6 µg | 7% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 194 mg | 46% |
| Vitamin A | 80.5 µg | 11% |
| Vitamin C | 3.4 mg | 5% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 67.7 µg | 75% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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