Chicken Braised in Walnut Sauce

Dairy Free
Health score
38%
Chicken Braised in Walnut Sauce
45 min.
4
502kcal

Suggestions

Looking for a delicious and dairy-free meal that's ready in just 45 minutes? Look no further than this mouthwatering Chicken Braised in Walnut Sauce! This recipe serves 4 and offers a delightful balance of flavors and textures, with a caloric content of 502 kcal per serving. The star of this dish is the succulent chicken breast, which is cooked to perfection and smothered in a rich, aromatic walnut sauce.

The sauce, crafted from a harmonious blend of ingredients, is where the magic happens. Freshly ground black pepper adds a subtle kick, while minced garlic and finely chopped onion create a flavor base that's hard to beat. Toasted walnuts, infused with the warmth of ground cinnamon and a hint of ground red pepper, elevate the dish to new heights. The use of fat-free, less-sodium chicken broth ensures a wholesome, savory depth, and a sprinkle of all-purpose flour thickens the sauce to perfection. The finishing touches of white wine vinegar, salt, and more black pepper bring a brightness and balance that's simply irresistible.

Served atop a bed of cooked long-grain white and wild rice, this dish not only satisfies your taste buds but also provides a good mix of protein, fat, and carbs, with 43.56% of its calories coming from protein, 32.65% from fat, and 23.79% from carbohydrates. Whether you're looking to impress dinner guests or simply treat yourself to a special meal, Chicken Braised in Walnut Sauce is sure to become a new favorite in your recipe collection.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 32 ounce chicken breast halves 
  • 14 ounce fat-skimmed beef broth fat-free canned
  • tablespoons flour all-purpose
  • 0.3 cup parsley fresh finely chopped
  •  garlic clove minced
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon ground pepper red
  • teaspoons olive oil 
  • 0.3 cup onion finely chopped
  • 0.3 teaspoon salt 
  • 0.5 cup walnut pieces finely chopped
  • cups rice long-grain wild white cooked
  • tablespoon citrus champagne vinegar 

Equipment

  • frying pan
  • whisk

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add chicken; cook 3 minutes on each side or until browned.
  3. Remove from pan.
  4. Add onion and garlic to pan; cook 2 minutes or until tender, stirring constantly.
  5. Add walnuts, and cook 1 minute or until toasted and fragrant, stirring constantly.
  6. Combine flour, cinnamon, and red pepper, and sprinkle over walnuts, stirring to coat.
  7. Add broth; stir with a whisk. Return chicken to pan, breast side up. Cover and simmer 15 minutes or until chicken is done and sauce is slightly thick. Stir in parsley, vinegar, salt, and black pepper.
  8. Serve over rice.

Nutrition Facts

Calories502kcal
Protein43.56%
Fat32.65%
Carbs23.79%

Properties

Glycemic Index
90.5
Glycemic Load
26.6
Inflammation Score
-7
Nutrition Score
30.497391669647%

Flavonoids

Cyanidin
0.4mg
Apigenin
8.08mg
Luteolin
0.05mg
Isorhamnetin
0.67mg
Kaempferol
0.14mg
Myricetin
0.57mg
Quercetin
2.73mg

Nutrients percent of daily need

Calories:502.04kcal
25.1%
Fat:17.91g
27.56%
Saturated Fat:2.54g
15.89%
Carbohydrates:29.35g
9.78%
Net Carbohydrates:27.39g
9.96%
Sugar:1.2g
1.34%
Cholesterol:145.15mg
48.38%
Sodium:818.6mg
35.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.77g
107.53%
Vitamin B3:25mg
124.98%
Selenium:82.87µg
118.39%
Vitamin B6:1.9mg
94.94%
Vitamin K:64.01µg
60.96%
Phosphorus:584.02mg
58.4%
Manganese:1.04mg
52.13%
Vitamin B5:3.8mg
37.97%
Potassium:1015.09mg
29%
Magnesium:97.48mg
24.37%
Copper:0.39mg
19.45%
Vitamin B2:0.31mg
18.11%
Vitamin B1:0.26mg
17.24%
Zinc:2.28mg
15.22%
Iron:2.08mg
11.56%
Vitamin C:9.24mg
11.2%
Vitamin B12:0.65µg
10.87%
Folate:42.05µg
10.51%
Vitamin A:440.63IU
8.81%
Fiber:1.96g
7.85%
Vitamin E:0.93mg
6.21%
Calcium:51.28mg
5.13%
Vitamin D:0.23µg
1.51%
Source:My Recipes