Mediterranean Chicken With Salsa

Dairy Free
Health score
12%
Mediterranean Chicken With Salsa
45 min.
4
192kcal

Suggestions


If you're looking for a fresh, flavorful dish that embodies the vibrant essence of the Mediterranean, then look no further than this delightful Mediterranean Chicken with Salsa. This recipe seamlessly brings together tender chicken breast, zesty salsa, and a medley of colorful ingredients, making it the perfect choice for a health-conscious lunch or dinner. With only 192 calories per serving, it’s an excellent option for those seeking a nutritious yet satisfying meal without the guilt.

Imagine biting into perfectly sautéed chicken, enhanced with Italian-seasoned breadcrumbs, accompanied by a vibrant salsa made from diced tomatoes and olives. The addition of capers and zucchini not only boosts the dish's nutrition but also adds depth and texture to every bite. Plus, this dish is entirely dairy-free, ensuring that everyone at the table can enjoy it without concern.

Whether you're preparing a family dinner or hosting friends, the Mediterranean Chicken with Salsa is sure to impress. With a total preparation and cooking time of just 45 minutes, you can quickly whip up this delicious dish that’s bursting with flavor. The beautiful presentation and irresistible taste will have your guests raving long after the last bite. Give it a try, and let the tastes of the Mediterranean transport you to sunny shores, right from your own kitchen!

Ingredients

  • teaspoons capers 
  • tablespoons italian-seasoned breadcrumbs 
  • teaspoons olive oil 
  • tablespoons olives ripe chopped
  • 0.3 cup plum tomatoes diced
  • 0.8 cup bottled chunky salsa 
  • 16 ounce skinned 
  • tablespoons water 
  • 0.3 cup zucchini diced

Equipment

  • bowl
  • frying pan

Directions

  1. Combine the first 5 ingredients in a bowl, and set aside.
  2. Sprinkle chicken with breadcrumbs.
  3. Heat oil in a large nonstick skillet over medium-high heat until hot.
  4. Add chicken, and cook 2 minutes on each side or until browned. Reduce heat to low; add water. Cover and cook 8 minutes or until chicken is done.
  5. Serve with salsa mixture; garnish with black and green olives, if desired.

Nutrition Facts

Calories192kcal
Protein54.6%
Fat28.5%
Carbs16.9%

Properties

Glycemic Index
13.25
Glycemic Load
0.23
Inflammation Score
-5
Nutrition Score
14.808695596197%

Flavonoids

Naringenin
0.13mg
Luteolin
0.02mg
Kaempferol
1.33mg
Myricetin
0.03mg
Quercetin
1.91mg

Nutrients percent of daily need

Calories:191.58kcal
9.58%
Fat:6g
9.23%
Saturated Fat:1.1g
6.85%
Carbohydrates:8g
2.67%
Net Carbohydrates:6.37g
2.32%
Sugar:2.95g
3.27%
Cholesterol:72.62mg
24.21%
Sodium:610.46mg
26.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.85g
51.69%
Vitamin B3:12.86mg
64.31%
Selenium:38.03µg
54.33%
Vitamin B6:0.98mg
48.89%
Phosphorus:271.5mg
27.15%
Potassium:632.69mg
18.08%
Vitamin B5:1.79mg
17.85%
Magnesium:43.97mg
10.99%
Vitamin B1:0.15mg
10.04%
Vitamin B2:0.16mg
9.7%
Vitamin A:479.67IU
9.59%
Vitamin E:1.39mg
9.28%
Vitamin C:7.02mg
8.5%
Manganese:0.16mg
8.14%
Vitamin K:8.08µg
7.7%
Fiber:1.63g
6.51%
Zinc:0.9mg
5.99%
Iron:1.01mg
5.61%
Copper:0.1mg
5.07%
Folate:18.22µg
4.56%
Vitamin B12:0.24µg
4.07%
Calcium:34.77mg
3.48%
Source:My Recipes