Chicken Pepian

Gluten Free
Dairy Free
Health score
40%
Chicken Pepian
60 min.
4
409kcal

Suggestions

Ingredients

  • 0.5 teaspoon cumin seed whole
  • cup cilantro leaves fresh chopped for garnish
  • cloves garlic minced
  • medium jalapeno seeded roughly chopped (2-inch)
  • servings lime wedges 
  • cup chicken broth low-sodium
  • tablespoons olive oil 
  • medium onion chopped
  •  peppercorns 
  • 2.5 ounces poblano pepper seeded cut into 4 pieces
  • 0.5 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • pound tomatillos fresh
  • 0.5 cup pumpkin seeds raw unsalted
  •  allspice whole

Equipment

  • frying pan
  • baking sheet
  • blender
  • broiler

Directions

  1. Preheat the broiler.
  2. Remove papery outer layer from tomatillos then rinse them in warm water to remove some of their natural stickiness. Pat dry, then cut into quarters. Toss tomatillos and poblano with 2 teaspoons of the oil, place on a baking sheet and broil until charred, about 10 minutes.
  3. Heat a large saute pan over medium heat.
  4. Add pumpkin seeds, peppercorns, allspice, and cumin and toast until pumpkin seeds are fragrant, 3 to 4 minutes.
  5. Transfer to a plate.
  6. In same saute pan, heat 2 teaspoons oil over medium heat.
  7. Add onions and cook until soft and translucent, about 5 minutes, add the garlic and cook for 1 minute more.
  8. Place tomatillos, poblano, onions and garlic, cilantro, chicken broth, jalapeno, toasted seeds and spices and salt in a blender and blend on high until totally smooth, about 30 seconds.
  9. Heat the remaining 2 teaspoons olive oil in skillet and cook the chicken until browned on both sides and nearly cooked through, about 5 minutes per side.
  10. Add pepian sauce to skillet, covering chicken pieces. Bring to a simmer and cook an additional 3 to 5 minutes, until chicken is cooked through.
  11. Serve chicken topped with sauce and garnished with cilantro and lime wedges.
  12. Excellent source of: Protein, Niacin, Vitamin B6, Vitamin C, Vitamin K, Iron, Phosphorus, Potassium, Selenium
  13. Good source of: Fiber, Vitamin A, Thiamin, Riboflavin, Pantothenic Acid, Copper, Magnesium, Manganese, Zinc

Nutrition Facts

Calories409kcal
Protein41.97%
Fat43.99%
Carbs14.04%

Properties

Glycemic Index
53.75
Glycemic Load
1
Inflammation Score
-8
Nutrition Score
30.18173913852%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.9mg
Isorhamnetin
1.38mg
Kaempferol
0.2mg
Myricetin
0.06mg
Quercetin
8.32mg

Nutrients percent of daily need

Calories:408.81kcal
20.44%
Fat:20.32g
31.26%
Saturated Fat:3.49g
21.8%
Carbohydrates:14.59g
4.86%
Net Carbohydrates:10.34g
3.76%
Sugar:6.55g
7.27%
Cholesterol:108.86mg
36.29%
Sodium:514.22mg
22.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.61g
87.21%
Vitamin B3:21.54mg
107.72%
Selenium:57.02µg
81.46%
Vitamin B6:1.49mg
74.53%
Phosphorus:612.32mg
61.23%
Manganese:1.02mg
50.78%
Vitamin C:38.35mg
46.49%
Magnesium:156.72mg
39.18%
Potassium:1220.75mg
34.88%
Vitamin K:31.41µg
29.92%
Vitamin B5:2.79mg
27.85%
Copper:0.4mg
20.07%
Iron:3.12mg
17.36%
Zinc:2.57mg
17.12%
Fiber:4.25g
17.01%
Vitamin B2:0.28mg
16.21%
Vitamin E:2.16mg
14.37%
Vitamin B1:0.2mg
13.6%
Vitamin A:560.14IU
11.2%
Folate:33.81µg
8.45%
Vitamin B12:0.4µg
6.65%
Calcium:46.89mg
4.69%
Vitamin D:0.17µg
1.13%