Black Pepper Citrus Chicken

Gluten Free
Dairy Free
Health score
21%
Black Pepper Citrus Chicken
45 min.
4
264kcal

Suggestions


Craving a flavorful and healthy weeknight meal that's both gluten-free and dairy-free? Look no further than this Black Pepper Citrus Chicken! This recipe is ready in under 45 minutes, making it perfect for busy evenings. The combination of freshly ground black pepper, zesty lemon and orange juice, and fragrant garlic creates a symphony of flavors that will tantalize your taste buds.

Imagine succulent chicken breasts, seared to golden-brown perfection, bathed in a light and bright citrus sauce. The peppery kick adds a delightful warmth, while the orange and lemon brighten the dish, offering a refreshing counterpoint to the savory chicken. Plus, with only 264 calories per serving, you can enjoy this delicious meal guilt-free!

This recipe is not only delicious but also incredibly simple to prepare. We use easily accessible ingredients and straightforward instructions, so even beginner cooks can master this dish. It's a fantastic option for a satisfying lunch, a hearty main course, or a delightful dinner. Bring a touch of sunshine to your table with this Black Pepper Citrus Chicken, a guaranteed crowd-pleaser!

Ingredients

  • 1.3 teaspoons pepper black divided freshly ground
  • teaspoons bottled garlic minced
  • tablespoon canola oil divided
  • tablespoons parsley fresh chopped
  • tablespoon juice of lemon fresh
  • cup onion vertically sliced
  • tablespoons orange juice fresh
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • 0.3 cup white wine 

Equipment

  • frying pan

Directions

  1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
  2. Sprinkle 1/2 teaspoon pepper and salt over chicken.
  3. Add chicken to pan; cook 2 minutes on each side or until browned.
  4. Remove chicken from pan; keep warm.
  5. Add remaining 2 teaspoons oil to pan.
  6. Add onion and garlic to pan; saut 2 minutes.
  7. Add wine; cook 1 minute. Return chicken to pan.
  8. Add remaining 3/4 teaspoon pepper and juices. Cover, reduce heat, and simmer 4 minutes or until chicken is done.
  9. Sprinkle with parsley.

Nutrition Facts

Calories264kcal
Protein59.95%
Fat29.3%
Carbs10.75%

Properties

Glycemic Index
47
Glycemic Load
1.66
Inflammation Score
-6
Nutrition Score
20.290434479713%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.2mg
Hesperetin
1.62mg
Naringenin
0.29mg
Apigenin
4.31mg
Luteolin
0.03mg
Isorhamnetin
2mg
Kaempferol
0.3mg
Myricetin
0.36mg
Quercetin
8.21mg

Nutrients percent of daily need

Calories:263.81kcal
13.19%
Fat:8.02g
12.34%
Saturated Fat:1.26g
7.85%
Carbohydrates:6.62g
2.21%
Net Carbohydrates:5.64g
2.05%
Sugar:2.69g
2.99%
Cholesterol:108.86mg
36.29%
Sodium:346.8mg
15.08%
Alcohol:1.54g
100%
Alcohol %:0.79%
100%
Protein:36.92g
73.84%
Vitamin B3:17.89mg
89.46%
Selenium:55.05µg
78.64%
Vitamin B6:1.37mg
68.46%
Phosphorus:379.22mg
37.92%
Vitamin K:36.93µg
35.17%
Vitamin B5:2.53mg
25.33%
Potassium:748.71mg
21.39%
Vitamin C:14.14mg
17.14%
Magnesium:53.58mg
13.4%
Vitamin B2:0.19mg
11.3%
Manganese:0.22mg
11.07%
Vitamin B1:0.14mg
9.6%
Zinc:1.14mg
7.58%
Vitamin E:0.98mg
6.51%
Vitamin B12:0.34µg
5.67%
Iron:1mg
5.57%
Folate:21.08µg
5.27%
Vitamin A:241.18IU
4.82%
Copper:0.09mg
4.27%
Fiber:0.98g
3.94%
Calcium:30.36mg
3.04%
Vitamin D:0.17µg
1.13%
Source:My Recipes