Four Citrus-Herb Chicken

Gluten Free
Dairy Free
Health score
18%
Four Citrus-Herb Chicken
330 min.
4
630kcal

Suggestions

Ingredients

  • 0.4 teaspoon pepper black freshly ground
  • tablespoons cilantro leaves fresh chopped
  • 0.3 cup mint leaves fresh chopped
  • tablespoon garlic minced
  • large ruby grapefruit red
  • 0.8 teaspoon kosher salt 
  • large limes 
  • large navel oranges 
  • 0.3 cup olive oil extra-virgin divided
  • cup onion red vertically sliced
  • tablespoon serrano chile minced
  • large 1 tangerine 
  • 3.5 pound meat from a rotisserie chicken whole

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • broiler
  • cutting board
  • poultry shears

Directions

  1. Grate 1 teaspoon rind and squeeze 5 tablespoons juice from limes.
  2. Place rind and 4 tablespoons juice in a medium bowl; place the remaining 1 tablespoon juice in a separate medium bowl. Grate 1 teaspoon grapefruit rind; section grapefruit. Grate 1 teaspoon tangerine rind; section tangerine. Grate 1 teaspoon orange rind; section orange.
  3. Add citrus sections to 1 tablespoon lime juice in bowl; set aside.
  4. Add rinds to lime rind mixture.
  5. Add 2 tablespoons oil, garlic, and chile to rind mixture; stir with a whisk.
  6. Place chicken, breast side down, on a cutting board. Using poultry shears, cut along both sides of backbone, and open chicken like a book. Turn chicken breast side up; using the heel of your hand, press firmly against the breastbone until it cracks. Lift wing tips up and over back; tuck under chicken. Discard backbone and skin.
  7. Place chicken on a rimmed baking sheet.
  8. Spread citrus rind mixture evenly over chicken. Cover and refrigerate at least 4 hours.
  9. Position oven rack in lower third of oven. Preheat broiler to high.
  10. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Broil chicken, breast side down, 20 minutes. Turn chicken over; broil an additional 20 minutes or until done, turning pan occasionally.
  11. Let stand 10 minutes.
  12. Combine reserved citrus section mixture, remaining 2 tablespoons oil, remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, red onion, mint, and cilantro; toss to combine.

Nutrition Facts

Calories630kcal
Protein23.59%
Fat60.12%
Carbs16.29%

Properties

Glycemic Index
55
Glycemic Load
5.2
Inflammation Score
-9
Nutrition Score
23.49565248904%

Flavonoids

Eriodictyol
0.87mg
Hesperetin
25.02mg
Naringenin
33.72mg
Apigenin
0.17mg
Luteolin
1.28mg
Isorhamnetin
2mg
Kaempferol
0.28mg
Myricetin
0.06mg
Quercetin
9.33mg

Nutrients percent of daily need

Calories:629.54kcal
31.48%
Fat:42.62g
65.57%
Saturated Fat:10.15g
63.42%
Carbohydrates:25.97g
8.66%
Net Carbohydrates:21.26g
7.73%
Sugar:14.3g
15.89%
Cholesterol:142.88mg
47.63%
Sodium:574.58mg
24.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.63g
75.26%
Vitamin C:73.58mg
89.19%
Vitamin B3:13.62mg
68.12%
Vitamin B6:0.87mg
43.61%
Selenium:28.19µg
40.27%
Vitamin A:1698.33IU
33.97%
Phosphorus:333.65mg
33.37%
Vitamin B5:2.26mg
22.62%
Potassium:711.64mg
20.33%
Vitamin E:2.85mg
19.01%
Fiber:4.71g
18.85%
Zinc:2.78mg
18.51%
Vitamin B2:0.31mg
18.46%
Magnesium:62.98mg
15.74%
Vitamin B1:0.23mg
15.22%
Iron:2.47mg
13.7%
Folate:53.47µg
13.37%
Vitamin K:12.74µg
12.14%
Manganese:0.23mg
11.5%
Copper:0.2mg
10.25%
Vitamin B12:0.59µg
9.84%
Calcium:97.85mg
9.79%
Vitamin D:0.38µg
2.54%
Source:My Recipes