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Chicken Cutlets With Spicy White Beans & Kale

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)9.6738
Energy (kCal)106.59
Carbohydrates (g)12.6255
Total fats (g)2.0856
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Pound chicken breast halves, one at a time, between 2 sheet of plastic wrap, until each piece of chicken is 1/8-inch thick. | 2. Stir together the 2 tablespoons flour, salt, and pepper in a shallow container. | 3. Heat a large saute' pan over high heat. | 4. Dredge chicken in flour mixture, shaking and removing any excess. | 5. Saute' chicken in 2 tablespoons oil in the hot pan until browned, about 2 minutes per side. | 6. transfer chicken to a warm plate, cover with foil to keep warm until ready to serve. | 7. In the same pan used to cook the chicken, saute' onion in the remaining 2 Tbsp oil over medium heat until translucent, 3-5 minutes. | 8. Stir in the 2 teaspoons flour and rosemary; cook 1 minute, stirring constantly. | 9. Deglaze the pan with broth, bringing liquid to a boil and cooking until mixture is slightly thickened. | 10. Stir in beans, kale and chili garlic sauce; cook until kale is wilted, 1-2 minutes. | 11. Remove pan from heat; stir in parsley. | 12. Season cannellini and kale with salt and pepper; serve with chicken cutlet. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    chicken breast 1 boneless skinless boneless - - - -
    purpose flour 2 tablespoons - - - -
    kosher salt - - - -
    black pepper - - - -
    extra virgin olive oil 1/4 cup divided - - - -
    onion 3/4 cup diced 48.0 11.208 1.32 0.12
    purpose flour 2 tablespoons - - - -
    rosemary leaf 1 teaspoon minced - - - -
    chicken broth 3/4 cup low sodium 58.59 1.4175 8.3538 1.9656
    cannellini bean 1 can drained rinsed - - - -
    kale leaf 1 cup sliced - - - -
    chili garlic sauce 1 teaspoon - - - -
    parsley leaf 1 tablespoon chopped - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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