Chicken with Quick Chile Verde

Gluten Free
Dairy Free
Health score
40%
Chicken with Quick Chile Verde
29 min.
4
411kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided
  • servings herbed corn muffins 
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup cilantro leaves fresh chopped
  • servings grapefruit 
  • 0.3 teaspoon ground cumin 
  • large jalapeno seeded chopped
  • tablespoon juice of lime fresh
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • servings snap pea and radish sauté 
  • servings rosemary-garlic roasted potatoes 
  • 0.5 teaspoon salt divided
  • 24 ounce chicken breast halves boneless skinless
  • teaspoon sugar 
  • ounces tomatillos coarsely chopped ( 3)

Equipment

  • frying pan
  • sauce pan
  • blender
  • grill pan

Directions

  1. Heat a grill pan over medium-high heat.
  2. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon black pepper.
  3. Add chicken to pan; cook 6 minutes on each side or until done.
  4. While chicken cooks, heat a small saucepan over medium heat.
  5. Add oil to pan; swirl to coat.
  6. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon black pepper, onion, and next 5 ingredients (through jalapeo); cook 8 minutes or until vegetables are tender, stirring occasionally.
  7. Place tomatillo mixture in a blender; add lime juice.
  8. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  9. Place a clean towel over opening in blender lid (to avoid splatters). Pulse 10 times or until a chunky salsa forms. Spoon tomatillo mixture over chicken; sprinkle with cilantro.

Nutrition Facts

Calories411kcal
Protein38.85%
Fat21.16%
Carbs39.99%

Properties

Glycemic Index
85.15
Glycemic Load
13.24
Inflammation Score
-9
Nutrition Score
31.676086938899%

Flavonoids

Pelargonidin
36.62mg
Eriodictyol
0.08mg
Hesperetin
0.88mg
Naringenin
50.28mg
Apigenin
0.01mg
Luteolin
0.98mg
Isorhamnetin
1mg
Kaempferol
0.65mg
Myricetin
0.07mg
Quercetin
5.35mg

Nutrients percent of daily need

Calories:410.83kcal
20.54%
Fat:10.03g
15.42%
Saturated Fat:1.75g
10.95%
Carbohydrates:42.63g
14.21%
Net Carbohydrates:35.65g
12.96%
Sugar:19.52g
21.69%
Cholesterol:108.86mg
36.29%
Sodium:516.29mg
22.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.41g
82.81%
Vitamin B3:20.68mg
103.38%
Vitamin C:77.51mg
93.96%
Vitamin B6:1.62mg
80.91%
Selenium:55.97µg
79.96%
Phosphorus:491.63mg
49.16%
Vitamin A:2241.01IU
44.82%
Potassium:1359.83mg
38.85%
Vitamin B5:3.69mg
36.86%
Fiber:6.98g
27.92%
Magnesium:100.16mg
25.04%
Manganese:0.44mg
21.9%
Vitamin B1:0.3mg
19.88%
Vitamin B2:0.32mg
18.81%
Folate:68.92µg
17.23%
Zinc:1.96mg
13.04%
Vitamin K:13.68µg
13.03%
Copper:0.23mg
11.72%
Iron:1.92mg
10.68%
Vitamin E:1.53mg
10.21%
Calcium:77.72mg
7.77%
Vitamin B12:0.34µg
5.67%
Vitamin D:0.17µg
1.13%
Source:My Recipes