Chicken Scaloppine with Sugar Snap Pea, Asparagus, and Lemon Salad

Gluten Free
Health score
35%
Chicken Scaloppine with Sugar Snap Pea, Asparagus, and Lemon Salad
45 min.
6
323kcal

Suggestions

Ingredients

  • cups asparagus (1-inch) ( 1 pound)
  • 0.5 teaspoon pepper black freshly ground
  • tablespoon butter 
  • 0.3 cup cooking wine dry white
  • cup less-sodium chicken broth fat-free
  • tablespoon mint leaves fresh chopped
  • 1.5 tablespoons juice of lemon fresh
  • teaspoon lemon rind grated
  •  lemon wedges 
  • 2.5 tablespoons olive oil extra-virgin
  • 0.8 teaspoon salt divided
  • 36 ounce chicken breast halves boneless skinless
  • pound julienne-cut sugar snap peas trimmed

Equipment

  • frying pan
  • whisk
  • plastic wrap
  • meat tenderizer

Directions

  1. Steam peas and asparagus, covered, 4 minutes or until crisp-tender. Rinse pea mixture with cold water; drain. Chill.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet.
  3. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper.
  4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  5. Add 2 breast halves to pan; saut 2 minutes on each side or until done. Repeat procedure twice with remaining chicken.
  6. Add broth and wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced to 1/2 cup (about 5 minutes).
  7. Remove from heat; stir in butter.
  8. Combine remaining 1/4 teaspoon salt, mint, oil, rind, and juice, stirring well with a whisk.
  9. Drizzle oil mixture over pea mixture; toss gently to coat.
  10. Serve pea mixture with chicken and sauce.
  11. Garnish with lemon wedges.

Nutrition Facts

Calories323kcal
Protein51.01%
Fat36.06%
Carbs12.93%

Properties

Glycemic Index
25.75
Glycemic Load
0.63
Inflammation Score
-8
Nutrition Score
28.850435210311%

Flavonoids

Malvidin
0.01mg
Catechin
0.1mg
Epicatechin
0.07mg
Eriodictyol
4.29mg
Hesperetin
5.7mg
Naringenin
0.2mg
Apigenin
0.05mg
Luteolin
0.45mg
Isorhamnetin
2.55mg
Kaempferol
0.63mg
Myricetin
0.09mg
Quercetin
6.47mg

Nutrients percent of daily need

Calories:322.54kcal
16.13%
Fat:12.48g
19.2%
Saturated Fat:3.03g
18.93%
Carbohydrates:10.06g
3.35%
Net Carbohydrates:6.5g
2.36%
Sugar:4.61g
5.12%
Cholesterol:113.88mg
37.96%
Sodium:663.15mg
28.83%
Alcohol:1.37g
100%
Alcohol %:0.47%
100%
Protein:39.71g
79.42%
Vitamin B3:18.9mg
94.48%
Selenium:56.94µg
81.35%
Vitamin C:61.59mg
74.65%
Vitamin B6:1.47mg
73.3%
Phosphorus:431.71mg
43.17%
Vitamin K:41.82µg
39.83%
Vitamin B5:3.21mg
32.13%
Potassium:928.47mg
26.53%
Vitamin A:1309.44IU
26.19%
Vitamin B1:0.3mg
19.92%
Iron:3.45mg
19.19%
Vitamin B2:0.31mg
18.31%
Magnesium:73.05mg
18.26%
Manganese:0.34mg
16.9%
Folate:66.12µg
16.53%
Fiber:3.56g
14.25%
Vitamin E:2.05mg
13.68%
Copper:0.21mg
10.53%
Zinc:1.48mg
9.89%
Vitamin B12:0.42µg
7%
Calcium:63.36mg
6.34%
Vitamin D:0.17µg
1.13%
Source:My Recipes