Creamy Chicken and Fiddleheads

Dairy Free
Health score
14%
Creamy Chicken and Fiddleheads
55 min.
4
317kcal

Suggestions

Ingredients

  • 0.3 cup brown sugar 
  • cups fiddlehead ferns ends trimmed
  • tablespoons flour all-purpose
  • cloves garlic crushed
  • servings salt and ground pepper black to taste
  • 0.5 cup salad dressing italian divided
  • teaspoon greek seasoning 
  •  chicken breast halves boneless skinless
  • teaspoon vegetable oil 
  • cup water cold
  • 0.3 cup white wine 

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • plastic wrap
  • colander

Directions

  1. Whisk together 1/4 cup Italian salad dressing, Greek seasoning, and garlic in a glass or ceramic bowl.
  2. Add chicken; turn to coat. Cover the bowl with plastic wrap, and marinate in the refrigerator for 15 minutes or up to overnight.
  3. Bring a large pot of lightly salted water to a boil.
  4. Add fiddleheads, and cook until bright green, about 2 minutes.
  5. Drain in a colander and immediately immerse in ice water for several minutes until cold to stop the cooking process.
  6. Drain well and set aside.
  7. Heat vegetable oil in a skillet over medium-high heat.
  8. Remove the chicken from the marinade, discard the unused marinade, and fry chicken, turning occasionally, until golden brown on the outside and no longer pink at the center, about 15 minutes.
  9. Remove chicken from the pan, place into a serving dish, and keep warm.
  10. Stir fiddleheads into the same skillet with remaining 1/4 cup Italian salad dressing, white wine, and brown sugar. Cook and stir until fiddleheads are tender, about 7 minutes.
  11. Whisk flour and water together in a small bowl, and stir flour mixture into fiddleheads. Bring sauce to a simmer, and continue cooking until sauce thickens, about 5 minutes. Season with salt and pepper.
  12. Pour fiddleheads and sauce over chicken breasts and serve immediately.

Nutrition Facts

Calories317kcal
Protein35.12%
Fat31.25%
Carbs33.63%

Properties

Glycemic Index
39.25
Glycemic Load
3.42
Inflammation Score
-8
Nutrition Score
17.852174064387%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:317.16kcal
15.86%
Fat:10.51g
16.17%
Saturated Fat:1.71g
10.69%
Carbohydrates:25.45g
8.48%
Net Carbohydrates:24.7g
8.98%
Sugar:16.79g
18.66%
Cholesterol:72.32mg
24.11%
Sodium:431.75mg
18.77%
Alcohol:2.06g
100%
Alcohol %:0.93%
100%
Protein:26.58g
53.16%
Vitamin B3:14.01mg
70.05%
Selenium:39.22µg
56.03%
Vitamin B6:0.92mg
46.22%
Phosphorus:292.71mg
29.27%
Vitamin A:1332.13IU
26.64%
Vitamin K:26.7µg
25.43%
Manganese:0.39mg
19.35%
Potassium:636.66mg
18.19%
Vitamin B5:1.69mg
16.88%
Vitamin C:11.51mg
13.96%
Vitamin B2:0.23mg
13.32%
Magnesium:51.88mg
12.97%
Iron:1.87mg
10.37%
Copper:0.19mg
9.44%
Vitamin B1:0.14mg
9.14%
Vitamin E:1.18mg
7.88%
Zinc:1.1mg
7.34%
Calcium:60.69mg
6.07%
Folate:18.16µg
4.54%
Vitamin B12:0.23µg
3.77%
Fiber:0.75g
2.99%
Source:Allrecipes