- 4 chicken breast fillets
- 1 ½ tablespoons peppercorns
- 1 clove of garlic
- aromatics (thyme, parsley)
- juice form ½ lemon
- 4 pieces of sliced bread
- 2 tablespoons butter, melted
- 2 tablespoons olive oil
- 5 tablespoons mustard, for serving
- 3 tablespoons mayonnaise, for serving
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- Pulse the bread with the 2 tablespoons of melted butter in a food processor. Do not over process because you want the mixture to look like coarse breadcrumbs, not like a paste.
- Transfer the mixture to a bowl and set aside.
- Make the marinade in a blender. Blend the lemon juice, peppercorns, oil and garlic until everything breaks down completely. Add the salt and aromatics and stir gently with a spoon.
- Transfer marinade to a bowl. Add the chicken and toss. Allow chicken to marinate for 30 minutes.
- Line a baking pan with parchment paper. Remove chicken from marinade and transfer to baking pan. Spread breading over chicken.
- Bake at 220* C (428* F) Fan, for 20-25 minutes.
- Serve with mustard and mayonnaise.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.