Peppercorn Chicken with Lemon Spinach

Gluten Free
Dairy Free
Very Healthy
Health score
73%
Peppercorn Chicken with Lemon Spinach
37 min.
4
389kcal

Suggestions

Ingredients

  • 0.3 cup red wine 
  • tablespoons dijon mustard 
  • tablespoon parsley fresh chopped
  • 0.8 teaspoon rosemary fresh finely minced
  • cloves garlic chopped
  • servings kosher salt 
  • 0.5 teaspoon lemon zest finely grated
  • 0.3 cup chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  •  shallots thinly sliced
  • 1.8 pounds chicken breasts boneless skinless
  • pound pkt spinach 
  • teaspoons coarsely ground peppercorns mixed

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat the oven to 350 degrees.
  2. Brush 1 tablespoon mustard all over the chicken.
  3. Sprinkle with the peppercorns, rosemary and salt to taste, patting gently so the seasonings stick.
  4. Heat a large skillet over medium-high heat; add 2 tablespoons oil.
  5. Add the chicken and cook until golden brown, about 6 minutes, turning once.
  6. Transfer to a baking dish (set aside the skillet for the sauce); bake the chicken until cooked through, about 10 minutes.
  7. Meanwhile, add the shallots to the skillet; cook over medium-high heat until just soft.
  8. Remove the pan from the heat, add the brandy, then return the pan to the heat and scrape up any browned bits.
  9. Add the broth, bring to a boil and cook until slightly thickened, about 2 minutes. Stir in the remaining 2 tablespoons mustard and the parsley.
  10. Heat the remaining 1 tablespoon oil in a deep skillet over medium-high heat. Stir in the garlic; cook about 30 seconds.
  11. Add the spinach, season with salt and cook until wilted; add the lemon zest. Slice the chicken and drizzle with the shallot sauce.
  12. Serve with the spinach.
  13. Photograph by Antonis Achilleos

Nutrition Facts

Calories389kcal
Protein49.9%
Fat39.91%
Carbs10.19%

Properties

Glycemic Index
50.75
Glycemic Load
1.56
Inflammation Score
-10
Nutrition Score
43.137391707172%

Flavonoids

Cyanidin
0.04mg
Petunidin
0.4mg
Delphinidin
0.4mg
Malvidin
2.77mg
Peonidin
0.25mg
Catechin
1.43mg
Epigallocatechin
0.01mg
Epicatechin
0.76mg
Hesperetin
0.13mg
Naringenin
0.36mg
Apigenin
2.19mg
Luteolin
0.87mg
Kaempferol
7.27mg
Myricetin
0.65mg
Quercetin
4.74mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:389.4kcal
19.47%
Fat:16.68g
25.66%
Saturated Fat:2.75g
17.16%
Carbohydrates:9.58g
3.19%
Net Carbohydrates:5.55g
2.02%
Sugar:1.82g
2.02%
Cholesterol:127.01mg
42.34%
Sodium:647.01mg
28.13%
Alcohol:2.12g
100%
Alcohol %:0.69%
100%
Protein:46.93g
93.86%
Vitamin K:574.81µg
547.43%
Vitamin A:10798.84IU
215.98%
Vitamin B3:21.97mg
109.86%
Selenium:68.98µg
98.54%
Vitamin B6:1.8mg
89.91%
Manganese:1.46mg
73.23%
Folate:235.16µg
58.79%
Phosphorus:508.85mg
50.88%
Vitamin C:37.42mg
45.35%
Potassium:1509.42mg
43.13%
Magnesium:156.5mg
39.12%
Vitamin B5:3.02mg
30.22%
Vitamin E:4.27mg
28.45%
Vitamin B2:0.44mg
25.98%
Iron:4.63mg
25.75%
Vitamin B1:0.25mg
16.77%
Fiber:4.03g
16.12%
Calcium:150.75mg
15.07%
Copper:0.27mg
13.41%
Zinc:1.98mg
13.18%
Vitamin B12:0.42µg
6.94%
Vitamin D:0.2µg
1.32%