Campfire Pan-Roasted Chicken

Gluten Free
Dairy Free
Health score
19%
Campfire Pan-Roasted Chicken
75 min.
4
400kcal

Suggestions

Ingredients

  •  chicken breasts boneless with skin
  •  garlic cloves chopped
  • inch ginger peeled chopped
  •  juice of lime juiced
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup vegetable oil; peanut oil preferred 
  • 0.5 cup soya sauce 

Equipment

  • frying pan
  • grill pan

Directions

  1. Put the chicken breasts in a large plastic freezer bag.
  2. Add the soy sauce, peanut oil, lime juice, ginger, and garlic. Seal the bag and shake it well to combine the ingredients. Marinate for at least 1 hour, preferably overnight. You can put the bag in the freezer where it will keep for up to 6 months. When you are ready to cook the chicken, remove it from the freezer and thaw it overnight in the refrigerator.
  3. Heat a well-seasoned cast iron pan, a non stick skillet, or a grill pan over medium high heat.
  4. Remove the chicken from the marinade and shake off any excess; season with salt and pepper. Cook the chicken breast until done, about 4 to 5 minutes per side. Slice and serve on top of the Hearty Shiitake Mushroom and Miso Soup.

Nutrition Facts

Calories400kcal
Protein52.25%
Fat44.57%
Carbs3.18%

Properties

Glycemic Index
23
Glycemic Load
0.4
Inflammation Score
-4
Nutrition Score
22.751304341399%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Myricetin
0.02mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:400.14kcal
20.01%
Fat:19.41g
29.86%
Saturated Fat:3.57g
22.33%
Carbohydrates:3.12g
1.04%
Net Carbohydrates:2.76g
1.01%
Sugar:0.67g
0.74%
Cholesterol:144.64mg
48.21%
Sodium:1882.75mg
81.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.2g
102.39%
Vitamin B3:24.75mg
123.77%
Selenium:72.79µg
103.99%
Vitamin B6:1.78mg
88.76%
Phosphorus:516.4mg
51.64%
Vitamin B5:3.35mg
33.53%
Potassium:921.06mg
26.32%
Magnesium:72.26mg
18.06%
Vitamin E:2.57mg
17.15%
Vitamin B2:0.27mg
16.1%
Vitamin B1:0.17mg
11.14%
Manganese:0.22mg
11.09%
Zinc:1.47mg
9.78%
Iron:1.58mg
8.79%
Vitamin B12:0.45µg
7.53%
Vitamin C:5.52mg
6.69%
Copper:0.11mg
5.6%
Folate:15.26µg
3.82%
Calcium:21.59mg
2.16%
Vitamin D:0.23µg
1.51%
Vitamin A:72.23IU
1.44%
Fiber:0.35g
1.42%