Chicken with beetroot & watercress

Gluten Free
Dairy Free
Health score
39%
Chicken with beetroot & watercress
25 min.
4
413kcal

Suggestions


Looking for a vibrant and nutritious meal that's both gluten-free and dairy-free? This delightful Chicken with Beetroot & Watercress recipe is a flavorful option that’s ready in just 25 minutes! Perfect for lunch or dinner, it combines tender, juicy chicken breasts with the earthy sweetness of baby beets and the peppery crunch of fresh watercress.

The secret to this dish lies in the cooking technique and the delicious glaze created from honey and beetroot vinegar which beautifully enhances the chicken's natural flavors. Imagine serving crispy-skinned chicken, glistening with a sweet and tangy sauce alongside a colorful burst of baby beets, all atop a bed of fresh watercress. It’s not just a meal; it’s an experience that will impress your family and friends.

This dish is not only satisfying and full of protein, but the vibrant colors make it a feast for the eyes as well. The honey adds a touch of sweetness that perfectly contrasts the savory chicken and the earthy beets, creating a balanced dish that’s both healthy and indulgent. Whether you’re planning a weeknight dinner or a leisurely weekend lunch, this Chicken with Beetroot & Watercress is the perfect choice for a wholesome and delicious meal. Dive into this culinary adventure and enjoy every bite!

Ingredients

  • tbsp unrefined sunflower oil 
  •  chicken breast 
  • 400 baby beets 
  • tbsp clear honey 
  • 100 watercress 

Equipment

  • frying pan

Directions

  1. Heat the oil in a large frying pan over a medium heat. Season the chicken on both sides, then fry, skin-side down, for 7 mins until almost cooked through and the skin is crisp. Turn over, cook for another 3 mins, then take out of the pan and keep warm. Meanwhile, drain the beetroot, reserving the vinegar, and cut into wedges.
  2. Add the honey to the pan with 3 tbsp of the vinegar, then reduce until you have a syrupy glaze.
  3. Add the beets and any juices that will have come out of the chicken, then toss for a few mins until hot through.
  4. Divide the watercress between 4 plates, then top with the beetroot and the chicken. Spoon the syrupy sauce over to serve.

Nutrition Facts

Calories413kcal
Protein49.02%
Fat28.66%
Carbs22.32%

Properties

Glycemic Index
37.07
Glycemic Load
11.16
Inflammation Score
-8
Nutrition Score
30.380434772243%

Flavonoids

Luteolin
0.38mg
Kaempferol
5.76mg
Myricetin
0.05mg
Quercetin
7.63mg

Nutrients percent of daily need

Calories:413.15kcal
20.66%
Fat:13.05g
20.07%
Saturated Fat:2.01g
12.53%
Carbohydrates:22.86g
7.62%
Net Carbohydrates:19.9g
7.24%
Sugar:19.74g
21.93%
Cholesterol:144.64mg
48.21%
Sodium:351.04mg
15.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.21g
100.42%
Vitamin B3:23.97mg
119.87%
Selenium:73.37µg
104.82%
Vitamin B6:1.8mg
89.79%
Vitamin K:63.53µg
60.5%
Phosphorus:530.23mg
53.02%
Potassium:1251.89mg
35.77%
Vitamin B5:3.46mg
34.64%
Folate:120.61µg
30.15%
Vitamin E:3.6mg
23.97%
Vitamin C:18.44mg
22.35%
Magnesium:87.32mg
21.83%
Manganese:0.44mg
21.82%
Vitamin A:898.55IU
17.97%
Vitamin B2:0.3mg
17.76%
Vitamin B1:0.2mg
13.21%
Fiber:2.96g
11.83%
Zinc:1.72mg
11.49%
Iron:1.75mg
9.74%
Copper:0.16mg
8.05%
Vitamin B12:0.45µg
7.53%
Calcium:58.24mg
5.82%
Vitamin D:0.23µg
1.51%