Get Yo' Man Chicken

Gluten Free
Dairy Free
Health score
11%
Get Yo' Man Chicken
63 min.
6
244kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes thick crushed canned
  • cup chicken stock see 
  • 0.5 tablespoon rosemary dried
  • teaspoon thyme leaves dried
  • tablespoons parsley leaves fresh chopped
  • tablespoon lemon-pepper 
  • tablespoons olive oil 
  • medium onion sliced
  • 0.5 teaspoon pepper 
  • servings buttered rice hot
  • teaspoon salt 
  •  chicken thighs skinless
  • 0.5 cup white wine 

Equipment

  • frying pan
  • paper towels
  • ladle

Directions

  1. Watch how to make this recipe.
  2. Heat the oil in a 12-inch skillet over medium-high heat.
  3. Pat chicken dry with a paper towel and season with salt and pepper. Brown the chicken, meat-side down first, and turning once, about 4 minutes on each side.
  4. Transfer to a plate to reserve.
  5. Pour off all but 1 tablespoon of oil from the pan.
  6. Add onion to the pan and saute until tender, roughly 3 minutes.
  7. Add the stock and wine and stir, scrapping any brown bits off the bottom of the pan. Turn heat to high and reduce by half, about 3 minutes.
  8. Pour in the crushed tomatoes and add the dried herbs and lemon pepper.
  9. Add the chicken thighs back into the pan.Cover and cook on medium-low heat for 40 minutes.
  10. Remove chicken from liquid and serve on hot buttered rice. Ladle the sauce on top and garnish with fresh chopped parsley.

Nutrition Facts

Calories244kcal
Protein42.33%
Fat39.46%
Carbs18.21%

Properties

Glycemic Index
51.2
Glycemic Load
2.52
Inflammation Score
-6
Nutrition Score
15.883478330529%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
2.88mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.21mg
Quercetin
3.73mg

Nutrients percent of daily need

Calories:243.85kcal
12.19%
Fat:10.09g
15.53%
Saturated Fat:2.01g
12.55%
Carbohydrates:10.48g
3.49%
Net Carbohydrates:8.38g
3.05%
Sugar:4.64g
5.15%
Cholesterol:108.55mg
36.18%
Sodium:638.82mg
27.77%
Alcohol:2.06g
100%
Alcohol %:0.97%
100%
Protein:24.37g
48.73%
Vitamin B3:7.88mg
39.4%
Selenium:27.17µg
38.81%
Vitamin K:36.59µg
34.84%
Vitamin B6:0.67mg
33.6%
Phosphorus:257.17mg
25.72%
Manganese:0.37mg
18.48%
Potassium:587.67mg
16.79%
Vitamin B2:0.28mg
16.64%
Vitamin B5:1.61mg
16.1%
Zinc:2.07mg
13.8%
Iron:2.46mg
13.66%
Magnesium:48.78mg
12.2%
Vitamin B1:0.18mg
12.09%
Vitamin B12:0.72µg
12.05%
Copper:0.24mg
12.03%
Vitamin E:1.78mg
11.89%
Vitamin C:9.7mg
11.76%
Fiber:2.1g
8.39%
Vitamin A:306.23IU
6.12%
Folate:22.38µg
5.6%
Calcium:53.54mg
5.35%