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

Suggestions

This recipe for brined chicken breast with sautéed onion dipping sauce is a delicious and healthy option for a weeknight dinner or a special occasion. The chicken is brined in a mixture of water, salt, sugar, and spices, which helps to keep it juicy and flavorful. The dipping sauce is made by sautéing onions and blending them with vinegar, lime juice, and spices, resulting in a tangy and savory condiment that pairs perfectly with the chicken.

This dish is not only tasty but also nutritious, offering a good source of protein and essential vitamins and minerals. The brining process ensures that the chicken stays moist and tender, while the dipping sauce adds a burst of flavor to each bite. Whether you're serving it for a casual meal or a festive gathering, this recipe is sure to impress.

With a simple list of ingredients and easy-to-follow instructions, this brined chicken breast recipe is a great option for home cooks of all skill levels. The end result is a delicious and healthy meal that your family and friends will surely enjoy. So, if you're looking for a new way to prepare chicken, give this recipe a try!

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%