Chicken Kiev
Moderate nutritional value
Breaded chicken breast rolled around garlic herb butter, then fried.
Chicken Kiev is a pounded chicken breast rolled around a chilled log of garlic and herb butter, coated in flour, egg and breadcrumbs, then fried and finished in the oven so the butter melts inside. It is high in protein but also high in fat, much of it saturated fat from the butter. Baking it on a rack at 200C instead of frying avoids the absorbed oil; serve it with vegetables or a salad.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 21g | 37.5% |
| Fat | 18g | 25.7% |
| Carbs | 9g | 3.0% |
| Simple Sugars | 3.15g | Estimate |
| Complex Carbs | 5.35g | Estimate |
| Fiber | 0.5g | 2.0% |
| Water | 50g | 2.0% |
| Calories | 288 | 12.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 6.43 | g | 32.1% |
| Monounsaturated | 4.53 | g | 18.1% |
| Polyunsaturated | 5.47 | g | 42.1% |
| Omega-3 | 1.641 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 3.829 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.65 | mg |
| Vitamin E | 3.3 | mg |
| Selenium | 23.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 78.9 | mcg | 8.8% |
| vitamin B1 | 0.094 | mg | 7.8% |
| vitamin B2 | 0.162 | mg | 12.5% |
| vitamin B3 | 6.29 | mg | 39.3% |
| vitamin B6 | 0.475 | mg | 27.9% |
| vitamin B9 | 12.1 | mcg | 3.0% |
| vitamin B12 | 0.246 | mcg | 10.3% |
| vitamin C | 0.653 | mg | 0.7% |
| vitamin D | 0.155 (6 IU) | mcg | 1.0% |
| vitamin E | 3.3 | mg | 22.0% |
| vitamin K | 10.4 | mcg | 8.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 32.8 | mg | 3.3% |
| iron | 0.712 | mg | 4.0% |
| magnesium | 27.4 | mg | 6.8% |
| phosphorus | 197 | mg | 28.1% |
| potassium | 290 | mg | 11.2% |
| sodium | 357 | mg | 15.5% |
| zinc | 0.802 | mg | 7.3% |
| copper | 0.07 | mg | 7.8% |
| manganese | 0.154 | mg | 6.7% |
| selenium | 23.1 | mcg | 42.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 738 | mg | 105.4% | 195% |
| Isoleucine | 1018 | mg | 72.7% | 144% |
| Leucine | 1721 | mg | 63.0% | 120% |
| Lysine | 1866 | mg | 88.9% | 165% |
| Methionine | 786 | mg | 74.9% | 145% |
| Phenylalanine | 1630 | mg | 93.1% | 168% |
| Threonine | 915 | mg | 87.1% | 155% |
| Tryptophan | 264 | mg | 94.3% | 170% |
| Valine | 1094 | mg | 60.1% | 116% |
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Recipe
See full recipeIngredients
- Chicken breasts, boneless and skinless 4 (720 g)
- Unsalted butter, softened 100 g
- Fresh parsley and dill, finely chopped 3 tbsp
- Garlic 2 cloves
- All-purpose flour 50 g
- Eggs 2
- Dry breadcrumbs 120 g
- Salt 1 tsp
- Black pepper 0.5 tsp
- Sunflower oil, for deep-frying 1 L
Instructions
- 1
Mash the butter with the herbs, crushed garlic and a pinch of salt, shape it into a 12 cm log on baking paper and freeze for 20 minutes until firm.
- 2
Butterfly each chicken breast, cover it with plastic wrap and pound it to an even 5 mm thickness, then season with salt and pepper.
- 3
Cut the butter into 4 sticks, place one on each breast and roll the chicken tightly around it, tucking in the ends so the butter is fully enclosed.
- 4
Dredge each roll in flour, dip it in beaten egg and coat it in breadcrumbs, then repeat the egg and breadcrumb layer and chill for 15 minutes.
- 5
Heat the oil in a deep pot to 170C and fry the rolls two at a time for 4-5 minutes until golden.
- 6
Transfer them to a baking tray and bake at 180C for 12-15 minutes, until the chicken reaches 74C in the center.
- 7
Rest for 3 minutes before serving and cut carefully, as the butter inside is very hot.