Chipotle-Orange Chicken Cutlets

Health score
33%
Chipotle-Orange Chicken Cutlets
45 min.
4
456kcal

Suggestions

Ingredients

  • tablespoon butter 
  • teaspoons chipotle chile canned finely chopped 1 chile
  • tablespoon canola oil 
  • cups brown rice hot cooked
  • 1.5 ounces flour all-purpose
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoons ground cumin 
  • 0.5 cup orange juice concentrate undiluted thawed
  • 0.5 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • 0.5 cup water 

Equipment

  • frying pan
  • plastic wrap
  • meat tenderizer

Directions

  1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/4-inch thickness using a meat mallet or small heavy skillet.
  2. Melt butter and oil in a large nonstick skillet over low heat.
  3. Combine flour, cumin, and salt in a shallow dish. Dip chicken in orange juice concentrate; dredge in flour mixture. Reserve concentrate.
  4. Increase heat to medium-high.
  5. Heat pan for 2 minutes or until butter starts to brown.
  6. Add chicken; cook 3 minutes on each side or until done.
  7. Remove from pan; keep warm.
  8. Stir in reserved concentrate, 1/2 cup water, and chile. Bring to a boil; cook 2 minutes. (Thin sauce with 2 tablespoons water, if needed.)
  9. Combine rice and chopped cilantro.
  10. Serve with chicken.
  11. Garnish with cilantro sprigs, if desired.

Nutrition Facts

Calories456kcal
Protein36.23%
Fat24.07%
Carbs39.7%

Properties

Glycemic Index
53.55
Glycemic Load
16.94
Inflammation Score
-7
Nutrition Score
28.589130520821%

Flavonoids

Quercetin
0.71mg

Nutrients percent of daily need

Calories:456.11kcal
22.81%
Fat:11.98g
18.42%
Saturated Fat:3.23g
20.22%
Carbohydrates:44.44g
14.81%
Net Carbohydrates:41.65g
15.15%
Sugar:10.78g
11.97%
Cholesterol:116.39mg
38.8%
Sodium:517.97mg
22.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.56g
81.12%
Vitamin B3:20.11mg
100.57%
Selenium:58.28µg
83.25%
Vitamin B6:1.52mg
76.14%
Vitamin C:53.95mg
65.4%
Manganese:1.22mg
61.22%
Phosphorus:471.89mg
47.19%
Vitamin B5:3.06mg
30.63%
Potassium:966.78mg
27.62%
Magnesium:106.27mg
26.57%
Vitamin B1:0.4mg
26.45%
Vitamin B2:0.3mg
17.83%
Folate:58.53µg
14.63%
Iron:2.51mg
13.93%
Zinc:1.78mg
11.89%
Fiber:2.79g
11.16%
Copper:0.18mg
8.89%
Vitamin E:1.3mg
8.69%
Vitamin A:375.84IU
7.52%
Vitamin K:7.44µg
7.09%
Vitamin B12:0.35µg
5.77%
Calcium:45.45mg
4.55%
Vitamin D:0.17µg
1.13%
Source:My Recipes