Chicken with Ratatouille

Dairy Free
Health score
18%
Chicken with Ratatouille
30 min.
6
287kcal

Suggestions

Ingredients

  • servings garnish: basil leaves fresh
  • cup canola oil 
  • 24 oz chicken breast cutlets 
  • 0.3 cup flour all-purpose
  • 0.3 cup basil fresh chopped
  •  garlic cloves minced
  • 1.3 teaspoons kosher salt divided
  • tablespoons olive oil 
  • 0.8 teaspoon pepper divided freshly ground
  • medium size bell pepper red chopped
  • small onion red chopped
  • small summer squash chopped
  • medium tomatoes diced

Equipment

  • frying pan
  • paper towels
  • wire rack
  • aluminum foil

Directions

  1. Saut onion and eggplant in hot olive oil in a large nonstick skillet over medium-high heat 5 minutes or until tender and light brown around edges.
  2. Add squash, garlic, and bell pepper; saut 5 minutes or until tender.
  3. Add tomato, basil, and 1/4 tsp. each kosher salt and freshly ground pepper. Cook, stirring constantly, 2 to 3 minutes or until mixture is thoroughly heated.
  4. Remove vegetable mixture from skillet. Cover loosely with aluminum foil to keep warm. Wipe skillet clean.
  5. Rinse chicken, and pat dry.
  6. Sprinkle with 1 tsp. salt and 1/2 tsp. pepper. Dredge chicken in flour, shaking off excess.
  7. Fry chicken, in 2 batches, in hot canola oil in skillet over medium-high heat 2 to 3 minutes on each side or until golden brown and done.
  8. Drain on a wire rack over paper towels; cover and keep warm.
  9. Transfer to a serving dish, and top with vegetable mixture.

Nutrition Facts

Calories287kcal
Protein36.41%
Fat48.35%
Carbs15.24%

Properties

Glycemic Index
67.67
Glycemic Load
5.1
Inflammation Score
-8
Nutrition Score
19.266956225685%

Flavonoids

Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.05mg
Quercetin
3.9mg

Nutrients percent of daily need

Calories:287.09kcal
14.35%
Fat:15.36g
23.63%
Saturated Fat:1.9g
11.85%
Carbohydrates:10.89g
3.63%
Net Carbohydrates:9.17g
3.33%
Sugar:3.05g
3.39%
Cholesterol:72.57mg
24.19%
Sodium:619.93mg
26.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.03g
52.06%
Vitamin B3:12.8mg
64.02%
Selenium:39µg
55.71%
Vitamin B6:1.05mg
52.6%
Vitamin C:38.45mg
46.61%
Phosphorus:279.58mg
27.96%
Vitamin K:25.1µg
23.91%
Vitamin A:1064.51IU
21.29%
Potassium:663.59mg
18.96%
Vitamin B5:1.83mg
18.27%
Vitamin E:2.7mg
18%
Manganese:0.29mg
14.34%
Vitamin B2:0.23mg
13.71%
Vitamin B1:0.18mg
11.73%
Magnesium:46.78mg
11.69%
Folate:46.45µg
11.61%
Fiber:1.73g
6.91%
Iron:1.23mg
6.81%
Zinc:0.98mg
6.51%
Copper:0.1mg
5.08%
Vitamin B12:0.23µg
3.78%
Calcium:28.84mg
2.88%
Source:My Recipes