Pan Seared Chicken Breast with Herb Jus and Potato-Vegetable Hash

Very Healthy
Health score
64%
Pan Seared Chicken Breast with Herb Jus and Potato-Vegetable Hash
30 min.
2
1068kcal

Suggestions

Ingredients

  • teaspoon cajun spice 
  • cup cooking wine dry white
  •  eggs beaten
  • tablespoons flour all-purpose
  • tablespoon chives fresh minced
  • teaspoon parsley leaves fresh chopped
  • teaspoon rosemary leaves fresh chopped
  • teaspoon tarragon leaves fresh minced
  • tablespoon thyme leaves fresh minced
  • teaspoon thyme leaves fresh minced
  • clove garlic minced
  • servings grapeseed oil 
  • tablespoons grapeseed oil 
  •  idaho potato 
  • small onion red thinly sliced
  • servings salt 
  • servings salt and pepper black freshly ground
  •  baby squash 
  •  skin-on bone-in airline-style cut
  • tablespoons butter unsalted
  •  zucchini 

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • box grater

Directions

  1. Watch how to make this recipe.
  2. Heat a large saute pan over high heat and add the oil. Season both sides of chicken breast with salt and pepper, to taste. Sear the chicken, skin side down, 4 to 5 minutes. Reduce the heat to medium, flip the chicken, cover the pan and cook on second side for 7 to 8 minutes.
  3. After second side has been cooked, add the wine, garlic, and herbs and continue to cook until the liquid is reduced by half.
  4. Transfer the chicken to a serving platter and allow it to rest.
  5. Remove the pan from the heat and whisk in the butter, scraping up the bits from the bottom of the pan.
  6. Serve the chicken with Potato-Vegetable Hash and the pan sauce.
  7. Garnish with chives.
  8. Using a box grater, shred the potato, zucchini and squash, and add them to a large bowl.
  9. Stir in the onion, egg, flour, garlic, herbs, and Cajun spice. Blend well.
  10. Add more flour if mixture is too wet. The mixture should hold its shape when squeezed.
  11. Heat a large saute pan over medium heat.
  12. Add 2 tablespoons grapeseed oil. Portion the hash into 2 cakes, then gently put them in the pan. Cook until golden brown, about 2 to 3 minutes, then flip and cook until the other side is browned.
  13. Remove them from the pan to a paper towel and season with salt, to taste.
  14. Serve warm.

Nutrition Facts

Calories1068kcal
Protein23.89%
Fat43.22%
Carbs32.89%

Properties

Glycemic Index
319.38
Glycemic Load
21.89
Inflammation Score
-10
Nutrition Score
57.22478298519%

Flavonoids

Malvidin
0.07mg
Catechin
0.92mg
Epicatechin
0.66mg
Hesperetin
0.48mg
Naringenin
0.47mg
Apigenin
0.23mg
Luteolin
2.05mg
Isorhamnetin
2.86mg
Kaempferol
0.52mg
Myricetin
0.06mg
Quercetin
11.96mg

Nutrients percent of daily need

Calories:1067.58kcal
53.38%
Fat:48.51g
74.62%
Saturated Fat:12.14g
75.88%
Carbohydrates:83.06g
27.69%
Net Carbohydrates:70.9g
25.78%
Sugar:15.1g
16.78%
Cholesterol:256.58mg
85.53%
Sodium:527.31mg
22.93%
Alcohol:12.36g
100%
Alcohol %:1.47%
100%
Protein:60.33g
120.65%
Vitamin A:41417.11IU
828.34%
Vitamin B3:30.57mg
152.85%
Vitamin B6:3.05mg
152.34%
Vitamin C:118.27mg
143.36%
Selenium:84.99µg
121.41%
Vitamin E:14.89mg
99.26%
Potassium:3156.17mg
90.18%
Manganese:1.62mg
80.93%
Phosphorus:801.16mg
80.12%
Magnesium:264.17mg
66.04%
Vitamin B5:5.81mg
58.07%
Vitamin B1:0.76mg
50.87%
Fiber:12.16g
48.63%
Folate:191.88µg
47.97%
Iron:7.3mg
40.57%
Vitamin B2:0.65mg
38.47%
Calcium:297.87mg
29.79%
Copper:0.6mg
29.76%
Zinc:3.27mg
21.83%
Vitamin K:17.48µg
16.65%
Vitamin B12:0.67µg
11.19%
Vitamin D:0.88µg
5.84%