Pan-Seared Chicken with Italian Salsa Verde

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

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon bottled garlic minced
  • ounce peasant bread 
  • teaspoon capers rinsed drained
  • 0.8 cup flat-leaf parsley leaves 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