Farmers' Market Chicken

Dairy Free
Health score
33%
Farmers' Market Chicken
45 min.
4
453kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cup carrots diced
  • cups rice long-grain hot cooked
  • tablespoons vermouth dry
  • teaspoons rosemary fresh chopped
  •  garlic clove minced
  • tablespoons italian-seasoned breadcrumbs 
  • 10.5 ounce low-salt chicken broth canned
  • tablespoon olive oil 
  • cup onion diced red
  • 0.3 teaspoon salt 
  • 16 ounce skinned 
  • tablespoons tomato paste 
  • cup baby squash diced yellow
  • cup zucchini diced

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine the first 5 ingredients in a medium bowl; stir well with a whisk.
  2. Place the breadcrumbs in a shallow dish; dredge the chicken in breadcrumbs.
  3. Heat olive oil in a large nonstick skillet over medium-high heat; add the chicken, and saut 6 minutes on each side.
  4. Remove chicken from pan.
  5. Add the carrot, onion, squash, zucchini, and vermouth to pan, and saut 5 minutes, stirring occasionally. Return chicken to pan, and add the broth mixture. Bring mixture to a boil; cover, reduce heat, and simmer mixture 15 minutes.
  6. Serve chicken and vegetable mixture over the rice, and sprinkle with chopped rosemary.

Nutrition Facts

Calories453kcal
Protein29.38%
Fat16.11%
Carbs54.51%

Properties

Glycemic Index
84.21
Glycemic Load
50.85
Inflammation Score
-10
Nutrition Score
27.463043409845%

Flavonoids

Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.34mg
Myricetin
0.04mg
Quercetin
8.4mg

Nutrients percent of daily need

Calories:452.92kcal
22.65%
Fat:7.93g
12.21%
Saturated Fat:1.53g
9.57%
Carbohydrates:60.43g
20.14%
Net Carbohydrates:56.81g
20.66%
Sugar:6.54g
7.27%
Cholesterol:72.62mg
24.21%
Sodium:489.35mg
21.28%
Alcohol:0.71g
100%
Alcohol %:0.18%
100%
Protein:32.56g
65.12%
Vitamin A:5694.1IU
113.88%
Vitamin B3:14.8mg
74.01%
Selenium:50.47µg
72.1%
Vitamin B6:1.25mg
62.62%
Manganese:1.08mg
53.96%
Phosphorus:393.9mg
39.39%
Potassium:992.89mg
28.37%
Vitamin B5:2.53mg
25.31%
Vitamin C:19.57mg
23.72%
Magnesium:75.2mg
18.8%
Vitamin B2:0.3mg
17.36%
Vitamin B1:0.23mg
15.21%
Copper:0.3mg
14.93%
Fiber:3.62g
14.48%
Zinc:1.99mg
13.27%
Vitamin K:12.78µg
12.17%
Folate:46.08µg
11.52%
Iron:1.94mg
10.77%
Vitamin E:1.6mg
10.69%
Calcium:69.02mg
6.9%
Vitamin B12:0.32µg
5.31%
Source:My Recipes