Mama Locke's Chicken

Gluten Free
Dairy Free
Health score
15%
Mama Locke's Chicken
45 min.
6
373kcal

Suggestions

Ingredients

  • cloves garlic minced pressed
  •  green onions ends trimmed
  • 0.3 cup soya sauce reduced-sodium
  • 0.5 teaspoon pepper 
  • tablespoon sugar 
  • cups rice long-grain white
  •  boned ( 2 lb. total)

Equipment

  • bowl
  • frying pan

Directions

  1. Trim and discard fat from chicken. In a plastic food bag, combine chicken, soy sauce, sugar, garlic, and pepper; seal.
  2. Let stand 10 to 15 minutes, turning bag occasionally.
  3. In a 2- to 2 1/2-quart pan, combine rice and 3 1/3 cups water. Bring to a boil over high heat and cook until most of the water is absorbed, 7 to 10 minutes. Cover and simmer over low heat, until rice is tender to bite, 10 to 15 minutes longer.
  4. Set an 11- to 12-inch nonstick frying pan over medium heat. When pan is hot, lift chicken from marinade and place in pan. Cook chicken, turning to brown both sides, until no longer pink in thickest part (cut to test), 6 to 8 minutes total. Lift out chicken and set on a platter; keep warm.
  5. Pour remaining marinade and 1/4 cup water into pan. Stir over high heat until boiling.
  6. Pour into a small bowl.
  7. Serve chicken with rice; garnish with onions. Offer marinade to spoon over rice and chicken.

Nutrition Facts

Calories373kcal
Protein32.75%
Fat8.46%
Carbs58.79%

Properties

Glycemic Index
37.55
Glycemic Load
31.37
Inflammation Score
-4
Nutrition Score
17.553043666093%

Flavonoids

Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
1.3mg

Nutrients percent of daily need

Calories:373.41kcal
18.67%
Fat:3.41g
5.24%
Saturated Fat:0.76g
4.77%
Carbohydrates:53.21g
17.74%
Net Carbohydrates:51.96g
18.89%
Sugar:2.41g
2.68%
Cholesterol:72.32mg
24.11%
Sodium:518.81mg
22.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.65g
59.3%
Selenium:45.76µg
65.37%
Vitamin B3:12.97mg
64.83%
Vitamin B6:0.98mg
49.24%
Manganese:0.79mg
39.51%
Phosphorus:332.09mg
33.21%
Vitamin K:25.42µg
24.21%
Vitamin B5:2.29mg
22.87%
Potassium:565.8mg
16.17%
Magnesium:55.06mg
13.77%
Vitamin B2:0.18mg
10.59%
Zinc:1.47mg
9.81%
Copper:0.19mg
9.33%
Vitamin B1:0.13mg
8.57%
Iron:1.27mg
7.04%
Folate:21.87µg
5.47%
Fiber:1.25g
5%
Vitamin C:3.92mg
4.76%
Vitamin B12:0.23µg
3.77%
Calcium:37.31mg
3.73%
Vitamin A:154.54IU
3.09%
Vitamin E:0.39mg
2.63%
Source:My Recipes