Chicken Kiev



1- Pre heat oven to 200C (400F)
2- In a small bowl mix about 2 tablespoons of melted butter with 1 pressed garlic clove, 2 tablespoons of chopped parsley and place in fridge to harden
3- In one bowl mix about 120ml (0.5cup) bread crumbs with salt and pepper
4- In another bowl beat an egg
5- On a plate spread about 60ml (0.25cup) who;e wheat flour
6- Cut a pocket in 1 chicken breast and stuff with half of the butter mixture.
7- Dip in whole wheat flour, then the egg, and the the bread crumbs
8- Place in over for about 25minutes

NOTES: I used 2 chicken breasts to make 2 portions each with about a 180g (0.40lbs) chicken breast

1-En un bowl agrega 120ml (0.5taza) pan molido, sal, pimienta y sazonador picante (usé @spiceninjaseasonings)
2-En otro bowl bate un huevo
3-En un plato esparce un poco de harina integral
4-Empaniza el bacalao en la harina, después el huevo y luego el pan molido
5-Comienza a cocinar, asegúrate de usar algo de aceite en la sartén. Yo usé 2 cucharadas de aceite de coco

NOTAS: yo usé 320g (0.7lbs) de filetes de bacalao. Servidos en un puñado de espinaca con salsa tártara y una rebanada de limón 

Serves: 2
Approx. Macros: per serving
Kcal:577 Carbs:31g Fat:18g Protein:56g