Brined Chicken Breast with Sautéed Onion Dipping Sauce

Gluten Free
Dairy Free
Health score
14%
Brined Chicken Breast with Sautéed Onion Dipping Sauce
45 min.
6
220kcal

Ingredients

  • servings pepper black freshly-ground to taste
  • lbs chicken breast boneless
  • tsp cumin 
  •  juice of lime 
  • tsp juice of lemon 
  • Tbs oregano dried
  • servings salt to taste
  • tablespoons sugar 
  •  onion sweet sliced
  • Tbs vinegar 
  • 3.5 cups water 

Equipment

  • food processor
  • frying pan
  • pot

Directions

  1. For the Dipping Sauce:Saut the onion in a tablespoon of olive oil until transparent.
  2. Let the onion cool.
  3. Place the onion in a food processor and add the rest of the ingredients. Give a few good chops until the desired consistency is reached.
  4. Combine all of the above in a pot; add the chicken and cover in the refrigerator for a few hours or overnight.
  5. Remove from the brine and cut the chicken into desired sized pieces.
  6. Heat a 10 inch frying pan with 2 tablespoons of olive oil.If the chicken is cut into to inch thickness it should take about 6 to 10 minutes over medium heat; turning the chicken pieces occasionally to saut evenly. Do not overcrowd the pan.
  7. Serve with the onion dipping sauce.

Nutrition Facts

Calories220kcal
Protein61.32%
Fat17.29%
Carbs21.39%

Properties

Glycemic Index
27.02
Glycemic Load
4.22
Inflammation Score
-8
Nutrition Score
16.438695652174%

Flavonoids

Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.15mg
Hesperetin
0.57mg
Naringenin
0.03mg
Luteolin
0.01mg
Kaempferol
0.63mg
Myricetin
0.63mg
Quercetin
8.04mg

Nutrients percent of daily need

Calories:219.6kcal
10.98%
Fat:4.1g
6.3%
Saturated Fat:0.88g
5.48%
Carbohydrates:11.41g
3.8%
Net Carbohydrates:10.47g
3.81%
Sugar:8.91g
9.9%
Cholesterol:96.77mg
32.26%
Sodium:381.6mg
16.59%
Protein:32.71g
65.42%
Vitamin B3:15.91mg
79.53%
Selenium:48.8µg
69.71%
Vitamin B6:1.22mg
60.85%
Phosphorus:336.53mg
33.65%
Vitamin B5:2.22mg
22.25%
Potassium:649.89mg
18.57%
Magnesium:49.83mg
12.46%
Vitamin B2:0.17mg
10%
Vitamin B1:0.12mg
8.3%
Vitamin C:6.33mg
7.67%
Iron:1.25mg
6.96%
Manganese:0.14mg
6.79%
Zinc:1.01mg
6.72%
Vitamin K:5.86µg
5.58%
Folate:21.43µg
5.36%
Copper:0.11mg
5.29%
Vitamin B12:0.3µg
5.04%
Calcium:40.97mg
4.1%
Fiber:0.93g
3.73%
Vitamin E:0.47mg
3.17%
Vitamin A:67.42IU
1.35%
Vitamin D:0.15µg
1.01%