Chicken escalope in sesampanade with wok vegetables and rice
very easy
35 mins
35 mins
Ingredients
- 1 Courgettes (about 180 g)
- 250 g Romanesco
- 7-10 Tbsp Salt
- 1/2 red and yellow pepper
- 100 g Sweet peas
- 1 chili pepper
- 3 Spring onions
- 200 g Basmati Rice
- 5 TABLESPOONS Oil
- 7-10 Tbsp Pepper
- 60 ml light soy sauce
- 100 ml asia chili sauce
- 4 Chicken filets (approx. 180 g each)
- 3 TABLESPOONS hulled white sesame seeds
- 3 TABLESPOONS black sesame seed
- 80 g Breadcrumbs
- 1 egg (size M)
- 50 g Flour
Directions
- 1
Clean and wash the zucchini, cut them in half lengthwise and slice them. Cut Romanesco florets from the stalk. Wash the florets and blanch in boiling salted water for about 4 minutes. Drain and quench. Clean and wash the peppers, cut them in half lengthwise and cut them into small triangles. Clean, wash and halve the sugar snap peppers lengthwise. Clean the chilli, cut lengthwise, wash and remove the seeds. Cut the pod into small pieces. Clean and wash spring onions and cut into rings. Prepare rice in boiling salted water according to package instructions
- 2
Heat 1 tablespoon of oil in a frying pan. Fry the bell peppers in it over a high heat for 2-3 minutes while turning. Add sugar snap peas, zucchini and Romanesco. Fry for another 4-5 minutes. Add chilli and deglaze with soy and chilli sauce. Bring to the boil briefly. Season to taste with pepper
- 3
In the meantime, wash the meat, dab dry and cut in half horizontally. Mix sesame and breadcrumbs in a shallow bowl. Whisk the egg. Pour flour into a flat bowl. Season meat with salt and pepper. Turn first in flour, then in egg and sesame-breadcrumbs mixture. Heat 4 tablespoons of oil in a large frying pan. Fry the meat in it in 2 portions of each side 3-4 at medium heat until crispy brown
- 4
Cut meat into slices and arrange on plates with rice and vegetables
Nutrition Facts
710 kcal
76 g
24 g
49 g
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