Chicken Breasts with Charmoula

Gluten Free
Dairy Free
Health score
20%
Chicken Breasts with Charmoula
45 min.
4
370kcal

Suggestions

Ingredients

  • 0.3 teaspoon cayenne 
  • 0.3 cup lightly flat-leaf parsley leaves packed
  • 2 cloves garlic smashed
  • 1 teaspoon ground cumin 
  • 4 servings fresh-ground pepper black
  • 2 tablespoons juice of lemon 
  • 7 tablespoons olive oil 
  • 4 servings orange zest grated
  • 1 tablespoon paprika 
  • 0.8 teaspoon salt 
  • 4  chicken breasts boneless skinless

Equipment

  • frying pan
  • blender

Directions

  1. In a small frying pan, toast the 1 tablespoon paprika with the cumin over low heat, stirring, until fragrant, about 30 seconds. Put in a blender and puree with the garlic, cilantro leaves, parsley, 6 tablespoons of the oil, the orange zest, lemon juice, cayenne, 1/2 teaspoon of the salt, and 1/4 teaspoon black pepper. Leave in the blender.
  2. Put 1 tablespoon oil in a nonstick frying pan over moderate heat. Season the chicken with 1/4 teaspoon salt, 1/4 teaspoon paprika, and 1/8 teaspoon black pepper. Brown 5 minutes. Turn; cook until just done, 4 to 5 minutes longer. Blend the sauce to re-emulsify; serve over the chicken.
  3. Sprinkle with the tomatoes and top with the cilantro sprigs.
  4. Wine Recommendation: A white with a bit of sweetness, like an Oregon pinot gris, will play off the spicy sauce nicely.

Nutrition Facts

Calories370kcal
Protein26.62%
Fat67.33%
Carbs6.05%

Properties

Glycemic Index
36.5
Glycemic Load
0.27
Inflammation Score
-8
Nutrition Score
20.755652085595%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
10.8mg
Luteolin
0.08mg
Kaempferol
0.08mg
Myricetin
0.77mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:370.18kcal
18.51%
Fat:27.88g
42.89%
Saturated Fat:4.09g
25.54%
Carbohydrates:5.63g
1.88%
Net Carbohydrates:3.42g
1.24%
Sugar:0.45g
0.5%
Cholesterol:72.32mg
24.11%
Sodium:573.17mg
24.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.8g
49.6%
Vitamin K:98.7µg
94%
Vitamin B3:12.19mg
60.94%
Selenium:36.66µg
52.37%
Vitamin B6:0.94mg
46.85%
Vitamin C:27.85mg
33.75%
Vitamin E:4.39mg
29.25%
Vitamin A:1426.94IU
28.54%
Phosphorus:254.13mg
25.41%
Vitamin B5:1.75mg
17.53%
Potassium:538mg
15.37%
Magnesium:40.66mg
10.17%
Iron:1.72mg
9.54%
Vitamin B2:0.16mg
9.17%
Fiber:2.21g
8.85%
Vitamin B1:0.11mg
7.02%
Zinc:0.87mg
5.77%
Manganese:0.11mg
5.59%
Folate:18.32µg
4.58%
Calcium:44.84mg
4.48%
Vitamin B12:0.23µg
3.77%
Copper:0.07mg
3.68%
Source:My Recipes