Feta Chicken and Vegetables

Health score
20%
Feta Chicken and Vegetables
45 min.
2
230kcal

Suggestions

Ingredients

  • 0.7 cup bell pepper strips red
  • 0.3 teaspoon pepper black
  • 0.5 teaspoon marjoram dried
  • 0.3 cup less-sodium chicken broth fat-free
  • ounce feta cheese divided crumbled
  • tablespoon flour all-purpose
  • teaspoon olive oil 
  • 0.5 cup onion red vertically sliced
  • 0.1 teaspoon salt 
  • ounce skinned 
  • teaspoon citrus champagne vinegar 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 4 ingredients in a shallow dish. Dredge chicken in flour mixture.
  2. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat.
  3. Add chicken, and cook 4 minutes on each side or until browned.
  4. Remove chicken from pan; keep warm.
  5. Add bell pepper, onion, broth, and vinegar to pan; cook 5 minutes or until vegetables are soft, stirring frequently. Spoon bell pepper mixture into a bowl; stir in 2 tablespoons cheese. Return chicken to pan, and sprinkle with 2 tablespoons cheese. Cover; cook over low heat 2 minutes or until cheese melts. Divide the vegetable mixture evenly between 2 plates, and top each serving with a chicken breast half.
  6. Garnish with oregano sprigs, if desired.

Nutrition Facts

Calories230kcal
Protein48.79%
Fat32.9%
Carbs18.31%

Properties

Glycemic Index
96.5
Glycemic Load
3.7
Inflammation Score
-9
Nutrition Score
21.075652262439%

Flavonoids

Apigenin
0.01mg
Luteolin
0.31mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.01mg
Quercetin
8.23mg

Nutrients percent of daily need

Calories:229.76kcal
11.49%
Fat:8.28g
12.75%
Saturated Fat:2.86g
17.87%
Carbohydrates:10.38g
3.46%
Net Carbohydrates:8.48g
3.08%
Sugar:3.85g
4.28%
Cholesterol:85.19mg
28.4%
Sodium:597.19mg
25.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.64g
55.28%
Vitamin C:67.92mg
82.33%
Vitamin B3:12.94mg
64.68%
Selenium:40.78µg
58.26%
Vitamin B6:1.11mg
55.5%
Vitamin A:1653.08IU
33.06%
Phosphorus:319.3mg
31.93%
Vitamin B5:2.03mg
20.25%
Vitamin B2:0.31mg
18.41%
Potassium:611.65mg
17.48%
Folate:46.87µg
11.72%
Vitamin B1:0.17mg
11.47%
Magnesium:43.96mg
10.99%
Manganese:0.19mg
9.64%
Calcium:92.17mg
9.22%
Vitamin B12:0.54µg
9.03%
Vitamin E:1.33mg
8.85%
Zinc:1.3mg
8.65%
Fiber:1.9g
7.59%
Iron:1.1mg
6.14%
Vitamin K:4.86µg
4.62%
Copper:0.08mg
3.79%
Vitamin D:0.17µg
1.13%
Source:My Recipes