Creamy tarragon chicken bake

Health score
44%
Creamy tarragon chicken bake
50 min.
4
482kcal

Suggestions

Ingredients

  • tbsp olive oil extra-virgin
  • tbsp rice flour (we used Doves Farm)
  • 300 ml soya milk good (we used So )
  •  chicken breasts skinless
  •  onions red cut into wedges
  • 250 punnet cherry tomato halved
  • 250 asparagus spear 
  • tsp caster sugar 
  • tbsp citrus champagne vinegar 
  • 150 ml vegetable stock (we used Kallo yeast-free vegetable stock)
  • tbsp tarragon chopped
  • tbsp breadcrumb gluten-free english (we used Sainsbury's 'Free From' muffins)
  • tbsp dairy and lactose-free cheese grated (we used Cheezly)

Equipment

  • frying pan
  • sauce pan
  • oven
  • whisk

Directions

  1. Mix half the oil and flour in a saucepan (off the heat), then blend in the soya milk (it must be well blended before heating). Bring the sauce slowly to the boil, whisking constantly, then simmer for 1 min.
  2. Remove from the heat, cover with greaseproof paper and set aside.
  3. Heat oven to 200C/fan 180C/gas
  4. Heat remaining oil in a frying pan, add the chicken, then fry for 2-3 mins or until brown (it wont be cooked through).
  5. Transfer to an ovenproof gratin dish.
  6. Add the onions to the pan and fry for 2-3 mins. Spoon over the chicken, then top with the tomatoes and asparagus. Set aside while you prepare the sauce.
  7. Put the sugar and vinegar into the pan. Stir over medium heat until the sugar is a dark caramel colour, then add the stock. Bring to the boil and simmer for 1 min.
  8. Whisk into the milky sauce until blended, season, then add the tarragon. Spoon sauce over the chicken and veg, sprinkle with crumbs and cheese, then bake for 20 mins or until cooked through.

Nutrition Facts

Calories482kcal
Protein46.42%
Fat31.61%
Carbs21.97%

Properties

Glycemic Index
87.52
Glycemic Load
5.88
Inflammation Score
-8
Nutrition Score
34.917391258737%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
6.32mg
Kaempferol
1.23mg
Myricetin
0.02mg
Quercetin
20.34mg

Nutrients percent of daily need

Calories:481.7kcal
24.08%
Fat:16.78g
25.81%
Saturated Fat:4.08g
25.51%
Carbohydrates:26.22g
8.74%
Net Carbohydrates:22.71g
8.26%
Sugar:10.77g
11.97%
Cholesterol:153.92mg
51.31%
Sodium:546.75mg
23.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.43g
110.86%
Vitamin B3:25.69mg
128.47%
Selenium:78.78µg
112.55%
Vitamin B6:2.02mg
100.96%
Phosphorus:648.58mg
64.86%
Potassium:1426.31mg
40.75%
Vitamin B5:3.9mg
38.99%
Manganese:0.68mg
33.76%
Vitamin C:26.35mg
31.94%
Vitamin K:33.53µg
31.93%
Vitamin B2:0.54mg
31.68%
Vitamin B1:0.43mg
28.9%
Magnesium:105.51mg
26.38%
Iron:4.45mg
24.72%
Vitamin A:1202.87IU
24.06%
Calcium:202.19mg
20.22%
Folate:80.75µg
20.19%
Vitamin E:2.55mg
17.02%
Zinc:2.45mg
16.32%
Vitamin B12:0.9µg
15.08%
Copper:0.3mg
15.05%
Fiber:3.52g
14.07%
Vitamin D:1.08µg
7.18%