Pan-Seared Chicken with Italian Salsa Verde

Dairy Free
Health score
33%
Pan-Seared Chicken with Italian Salsa Verde
45 min.
4
292kcal

Suggestions

Looking for a delicious and dairy-free lunch or dinner option that's sure to impress? Look no further than this Pan-Seared Chicken with Italian Salsa Verde! This mouthwatering main dish comes together in just 45 minutes and serves 4, making it perfect for a family meal or entertaining guests. Each serving contains only 292 calories, so you can enjoy this tasty dish without any guilt.

This recipe features succulent skinless, boneless chicken breast halves that are seasoned to perfection with a blend of freshly ground black pepper and bottled minced garlic. The chicken is pan-seared to achieve a crispy exterior while keeping the inside juicy and tender. The star of the show, however, is the Italian Salsa Verde. This vibrant sauce is made from a delightful combination of fresh flat-leaf parsley, capers, and mint, all processed together with a hint of tangy red wine vinegar. The result is a bright, herb-packed sauce that perfectly complements the chicken and adds a burst of flavor to every bite.

To make this recipe, you'll need a food processor, a frying pan, and a zip-top bag, along with a list of simple ingredients that you may already have in your pantry. The step-by-step instructions are easy to follow, ensuring that even novice cooks can create a restaurant-quality meal at home. So why wait? Dive into this Pan-Seared Chicken with Italian Salsa Verde and savor the delicious taste of Italy in your own kitchen!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon bottled garlic minced
  • ounce bread 
  • teaspoon capers rinsed drained
  • 0.8 cup parsley fresh
  • tablespoon flour all-purpose
  • sprigs mint leaves fresh (2-inch)
  • teaspoons olive oil divided
  • tablespoons red wine vinegar 
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • tablespoons water 

Equipment

  • food processor
  • frying pan
  • ziploc bags

Directions

  1. Combine first 4 ingredients in a large zip-top plastic bag; seal and shake well to coat.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  3. Add chicken to pan; cook 6 minutes on each side or until done.
  4. Place the remaining 2 teaspoons oil, parsley, and remaining ingredients except bread in a food processor; process 10 seconds or until finely chopped. Tear peasant bread into pieces; add to the processor, and process 4 seconds or until well blended. Thinly slice each chicken breast half, and serve topped with salsa verde.

Nutrition Facts

Calories292kcal
Protein54.12%
Fat32.36%
Carbs13.52%

Properties

Glycemic Index
56.92
Glycemic Load
4.89
Inflammation Score
-8
Nutrition Score
25.527826200361%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
24.3mg
Luteolin
0.26mg
Kaempferol
0.83mg
Myricetin
1.69mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:292.24kcal
14.61%
Fat:10.18g
15.66%
Saturated Fat:1.78g
11.11%
Carbohydrates:9.56g
3.19%
Net Carbohydrates:8.42g
3.06%
Sugar:0.93g
1.03%
Cholesterol:108.86mg
36.29%
Sodium:431.51mg
18.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.3g
76.6%
Vitamin K:188.9µg
179.9%
Vitamin B3:18.82mg
94.11%
Selenium:59.35µg
84.79%
Vitamin B6:1.32mg
65.9%
Phosphorus:387.53mg
38.75%
Vitamin B5:2.61mg
26.06%
Vitamin C:17.8mg
21.57%
Vitamin A:1042.98IU
20.86%
Potassium:729.25mg
20.84%
Magnesium:57.94mg
14.49%
Manganese:0.28mg
13.9%
Vitamin B2:0.23mg
13.59%
Vitamin B1:0.2mg
13%
Iron:2.08mg
11.55%
Folate:40.7µg
10.17%
Zinc:1.3mg
8.66%
Vitamin E:1.16mg
7.75%
Vitamin B12:0.34µg
5.67%
Copper:0.1mg
4.95%
Calcium:48.29mg
4.83%
Fiber:1.14g
4.57%
Vitamin D:0.17µg
1.13%
Source:My Recipes