Double Plum Baked Chicken

Gluten Free
Dairy Free
Health score
19%
Double Plum Baked Chicken
28 min.
4
324kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon sriracha (such as sambal oelek)
  • 0.5 cup prune- cut to pieces dried halved ( 9)
  • teaspoons ginger fresh minced peeled
  • 0.3 cup spring onion ()
  • 0.8 cup beef broth fat-free
  • teaspoon mustard chinese
  • tablespoon olive oil divided
  • 0.5 cup cooking wine 
  • 0.3 teaspoon salt 
  • 0.3 cup shallots sliced
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Preheat oven to 42
  2. Heat a medium saucepan over medium-high heat.
  3. Add 1 teaspoon oil to pan; swirl.
  4. Add shallots and ginger; saut 1 minute.
  5. Add wine; bring to a boil. Cook 1 minute.
  6. Add broth, chili sauce, and mustard; bring to a boil. Cook until reduced to 3/4 cup (about 8 minutes). Stir in plums.
  7. Remove from heat.
  8. Heat remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat; swirl.
  9. Sprinkle chicken with salt and pepper.
  10. Add chicken to pan, and saut for 3 minutes. Turn chicken over; pour plum mixture over chicken.
  11. Bake at 425 for 6 minutes or until done.
  12. Let chicken stand 5 minutes.
  13. Sprinkle with green onions.

Nutrition Facts

Calories324kcal
Protein50.52%
Fat24.12%
Carbs25.36%

Properties

Glycemic Index
46.25
Glycemic Load
4.65
Inflammation Score
-6
Nutrition Score
20.744347795196%

Flavonoids

Cyanidin
0.15mg
Delphinidin
0.01mg
Luteolin
0.01mg
Kaempferol
0.09mg
Quercetin
1.06mg

Nutrients percent of daily need

Calories:324.28kcal
16.21%
Fat:8.07g
12.42%
Saturated Fat:1.48g
9.24%
Carbohydrates:19.1g
6.37%
Net Carbohydrates:16.6g
6.04%
Sugar:10.47g
11.64%
Cholesterol:108.86mg
36.29%
Sodium:505.84mg
21.99%
Alcohol:3.12g
100%
Alcohol %:1.32%
100%
Protein:38.05g
76.1%
Vitamin B3:18.29mg
91.44%
Selenium:55.27µg
78.96%
Vitamin B6:1.41mg
70.47%
Phosphorus:394.24mg
39.42%
Potassium:999.12mg
28.55%
Vitamin K:28.71µg
27.34%
Vitamin B5:2.6mg
25.96%
Magnesium:63.08mg
15.77%
Vitamin B2:0.23mg
13.4%
Manganese:0.22mg
10.96%
Fiber:2.49g
9.97%
Vitamin B1:0.14mg
9.3%
Zinc:1.24mg
8.25%
Iron:1.33mg
7.39%
Copper:0.14mg
6.83%
Vitamin E:0.97mg
6.47%
Vitamin C:4.98mg
6.04%
Vitamin A:285.57IU
5.71%
Vitamin B12:0.34µg
5.67%
Folate:18.9µg
4.72%
Calcium:33.68mg
3.37%
Vitamin D:0.17µg
1.13%
Source:My Recipes