Lemon Chicken with Currants and Pine Nuts

Gluten Free
Health score
21%
Lemon Chicken with Currants and Pine Nuts
81 min.
4
459kcal

Suggestions


Indulge in the vibrant flavors of our Lemon Chicken with Currants and Pine Nuts, a delightful dish that perfectly balances tangy and savory notes. This gluten-free recipe is not only a feast for the taste buds but also a healthy option, clocking in at just 459 calories per serving. Whether you're preparing a cozy lunch or an elegant dinner, this dish is sure to impress your family and friends.

The star of this recipe is the succulent skinless, boneless chicken breast, marinated in a zesty blend of fresh lemon juice, honey, and aromatic herbs. The addition of dried currants adds a touch of sweetness, while toasted pine nuts provide a satisfying crunch, making each bite a delightful experience. With a preparation time of just 81 minutes, you can easily whip up this main course without spending all day in the kitchen.

Perfect for any occasion, this Lemon Chicken dish is not only visually appealing but also packed with nutrients. The combination of protein, healthy fats, and a hint of sweetness from the honey and currants creates a well-rounded meal that will leave you feeling satisfied. So gather your ingredients, roll up your sleeves, and get ready to create a culinary masterpiece that will have everyone asking for seconds!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • tablespoons butter 
  • tablespoon capers rinsed drained
  • tablespoons currants dried
  • 0.3 cup basil fresh coarsely chopped
  • tablespoon garlic minced
  • tablespoon honey 
  • 0.5 teaspoon kosher salt 
  • 0.3 cup juice of lemon fresh
  • 0.3 cup lower-sodium chicken broth fat-free
  • tablespoons olive oil extra-virgin divided
  • 0.3 cup pinenuts toasted
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • sauce pan
  • oven
  • kitchen thermometer
  • ziploc bags

Directions

  1. Combine first 5 ingredients and 2 tablespoons oil in a large zip-top plastic bag; seal and shake to blend.
  2. Add chicken to bag; seal, turning to coat. Refrigerate 1 hour.
  3. Preheat oven to 37
  4. Heat a large ovenproof skillet over medium-high heat.
  5. Add remaining 1 tablespoon oil; swirl to coat.
  6. Remove chicken from bag, draining well and reserving marinade.
  7. Add chicken to pan; cook 2 minutes or until browned. Turn chicken over.
  8. Place skillet in oven; bake at 375 for 15 minutes or until a thermometer registers 16
  9. Remove chicken from pan; let stand 5 minutes.
  10. While chicken cooks, pour reserved marinade into a medium saucepan.
  11. Add chicken broth and next 3 ingredients (through capers). Bring to a boil; reduce heat and simmer, uncovered, 2 minutes or until sauce is reduced to about 3/4 cup.
  12. Remove from heat; stir in basil.
  13. Place 1 chicken breast on each of 4 plates.
  14. Drizzle evenly with sauce, and sprinkle evenly with pine nuts.
  15. Tip: This is one of those recipes where you need to have all your ingredients prepped and ready so you're not running around at the end.

Nutrition Facts

Calories459kcal
Protein33.23%
Fat55.05%
Carbs11.72%

Properties

Glycemic Index
64.82
Glycemic Load
3.85
Inflammation Score
-5
Nutrition Score
23.506956281869%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
2.63mg
Myricetin
0.04mg
Quercetin
3.54mg

Nutrients percent of daily need

Calories:459.05kcal
22.95%
Fat:28.38g
43.65%
Saturated Fat:6.59g
41.16%
Carbohydrates:13.59g
4.53%
Net Carbohydrates:12.59g
4.58%
Sugar:9.81g
10.9%
Cholesterol:123.91mg
41.3%
Sodium:620.36mg
26.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.54g
77.07%
Vitamin B3:18.42mg
92.12%
Selenium:55.02µg
78.59%
Vitamin B6:1.34mg
67.18%
Manganese:1.14mg
57.09%
Phosphorus:436.92mg
43.69%
Vitamin B5:2.51mg
25.13%
Potassium:821.65mg
23.48%
Vitamin E:3.11mg
20.75%
Magnesium:78.88mg
19.72%
Vitamin K:20.62µg
19.64%
Vitamin B2:0.22mg
12.91%
Copper:0.24mg
12.19%
Zinc:1.81mg
12.07%
Vitamin B1:0.17mg
11.4%
Vitamin C:9.39mg
11.38%
Iron:1.63mg
9.05%
Vitamin A:319.04IU
6.38%
Vitamin B12:0.35µg
5.87%
Folate:16.33µg
4.08%
Fiber:1g
3.98%
Calcium:28.28mg
2.83%
Vitamin D:0.17µg
1.13%
Source:My Recipes