Poached Chicken Breast with Roasted Pepper Sauce

Health score
16%
Poached Chicken Breast with Roasted Pepper Sauce
75 min.
4
468kcal

Suggestions

Ingredients

  •  chicken breasts boneless skinless dry rinsed
  • cups chicken broth 
  •  juice of lemon juiced
  •  lemon zest 
  • 7.6 ounce grain chicken and herb rice whole flavored recommended: Rice a Roni Chicken and Herb Classico Savory Grain Blends
  • cups chicken broth low-sodium
  • tablespoons olive oil 
  • 0.5 cup onions frozen thawed chopped
  • 12 ounce roasted peppers red with liquid
  • servings salt and pepper freshly ground
  •  seasoning packet spanish recommended: McCormick Recipe Inspirations Chicken Skillet
  • 0.5 cup white wine 

Equipment

  • frying pan
  • sauce pan
  • pot
  • blender

Directions

  1. In high-sided skillet over medium-low heat, bring the broth to a simmer.
  2. Add the lemon zest, lemon juice, onions and seasoning packet and stir to combine.
  3. Add the chicken to the skillet and cover. Simmer on low until the chicken is cooked through, about 20 minutes.
  4. Remove the chicken from the skillet when cooked through. Slice in 1/2-inch thick slices.
  5. Add the peppers with their liquid to a blender along with 1/3 cup of the poaching liquid. Puree until smooth. If it is too thick, slowly add additional poaching liquid until desired consistency. Season with salt and pepper.
  6. Transfer to a small pot and bring to a simmer.
  7. Serve the chicken topped with the roasted pepper sauce and alongside the Lemony Rice.
  8. In a large saucepan over low heat, combine the chicken broth and olive oil and bring to a simmer.
  9. Add the lemon zest, lemon juice, rice, 1 of the rice seasoning packets and the wine. Cover and cook until the rice is tender and the liquid is absorbed, 25 to 30 minutes.

Nutrition Facts

Calories468kcal
Protein29.13%
Fat23.66%
Carbs47.21%

Properties

Glycemic Index
27.05
Glycemic Load
26.45
Inflammation Score
-7
Nutrition Score
23.099999738776%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.21mg
Naringenin
0.22mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.1mg

Nutrients percent of daily need

Calories:468.39kcal
23.42%
Fat:11.67g
17.96%
Saturated Fat:1.99g
12.45%
Carbohydrates:52.39g
17.46%
Net Carbohydrates:49.88g
18.14%
Sugar:2.44g
2.71%
Cholesterol:75.85mg
25.28%
Sodium:2183.92mg
94.95%
Alcohol:3.09g
100%
Alcohol %:0.64%
100%
Protein:32.33g
64.67%
Vitamin B3:15.2mg
76.02%
Selenium:45.42µg
64.89%
Vitamin C:49.16mg
59.59%
Vitamin B6:1.15mg
57.41%
Manganese:0.89mg
44.75%
Phosphorus:371.23mg
37.12%
Potassium:803.7mg
22.96%
Vitamin B5:2.26mg
22.64%
Vitamin B2:0.32mg
18.77%
Copper:0.36mg
18.04%
Magnesium:61.72mg
15.43%
Vitamin B1:0.18mg
12.2%
Iron:2.19mg
12.15%
Zinc:1.73mg
11.5%
Fiber:2.51g
10.03%
Vitamin A:486.28IU
9.73%
Vitamin E:1.42mg
9.47%
Calcium:83.32mg
8.33%
Folate:29.02µg
7.25%
Vitamin B12:0.38µg
6.32%
Vitamin K:6.25µg
5.95%