Garlic Chicken with Rosemary

Dairy Free
Health score
11%
Garlic Chicken with Rosemary
22 min.
4
270kcal

Suggestions

Ingredients

  • lb thinly cut chicken cutlets 
  • 0.3 cup flour all-purpose
  • tablespoons rosemary fresh chopped
  • cloves garlic minced
  •  juice of lemon finely grated
  • cup chicken broth low-sodium
  • tablespoons olive oil 
  • servings salt and pepper 

Equipment

  • frying pan

Directions

  1. On a plate, mix flour with 1 Tbsp. rosemary, 1 tsp. salt and 1/2 tsp. pepper. Dredge chicken cutlets in seasoned flour; shake to remove excess.
  2. Warm 2 Tbsp. oil in a large skillet over medium-high heat.
  3. Add cutlets and cook until golden, 2 to 3 minutes per side.
  4. Remove to a plate; cover loosely. Wipe out skillet, leaving behind browned bits.
  5. Place skillet over low heat and warm 1 Tbsp. oil.
  6. Add garlic and 1 Tbsp. rosemary; stir for 1 minute.
  7. Add chicken broth and lemon zest and juice, scraping up browned bits on the skillet. Raise heat to medium; boil until sauce has thickened, about 5 minutes. Season with salt and pepper. Return chicken with juices to skillet, turning to coat.
  8. Serve hot.

Nutrition Facts

Calories270kcal
Protein39.58%
Fat47.1%
Carbs13.32%

Properties

Glycemic Index
26.25
Glycemic Load
4.73
Inflammation Score
-4
Nutrition Score
13.965217440025%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.35mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.07mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:269.64kcal
13.48%
Fat:13.97g
21.49%
Saturated Fat:2.25g
14.03%
Carbohydrates:8.88g
2.96%
Net Carbohydrates:8.41g
3.06%
Sugar:0.33g
0.37%
Cholesterol:72.57mg
24.19%
Sodium:344.5mg
14.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.41g
52.81%
Vitamin B3:13.14mg
65.72%
Selenium:39.58µg
56.55%
Vitamin B6:0.92mg
46.06%
Phosphorus:272.42mg
27.24%
Vitamin B5:1.69mg
16.95%
Potassium:511.27mg
14.61%
Vitamin E:1.75mg
11.65%
Vitamin B2:0.18mg
10.43%
Vitamin B1:0.15mg
9.67%
Magnesium:34.28mg
8.57%
Manganese:0.16mg
7.83%
Vitamin C:5.89mg
7.13%
Vitamin K:6.65µg
6.33%
Iron:1.12mg
6.2%
Zinc:0.84mg
5.58%
Folate:21.56µg
5.39%
Vitamin B12:0.29µg
4.76%
Copper:0.09mg
4.49%
Calcium:21.19mg
2.12%
Fiber:0.47g
1.88%
Vitamin A:64.11IU
1.28%
Source:My Recipes