Roast Chicken with Asparagus and Tahini Sauce

Gluten Free
Dairy Free
Health score
45%
Roast Chicken with Asparagus and Tahini Sauce
30 min.
4
393kcal

Suggestions

Ingredients

  • lb asparagus cut into 2-inch pieces
  • 0.5 teaspoon pepper black
  •  garlic clove minced
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 1.3 teaspoons salt 
  •  chicken breast halves boneless skinless
  • teaspoon sugar 
  • 0.3 cup tahini (Middle Eastern sesame paste)
  • 0.3 cup water 

Equipment

  • frying pan
  • oven
  • blender
  • baking pan

Directions

  1. Put oven racks in middle and lower thirds of oven and preheat oven to 450°F.
  2. Toss asparagus with 1 tablespoon oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a 15- by 10-inch shallow baking pan. Roast on bottom rack, shaking pan once or twice, until just tender, about 10 minutes.
  3. Meanwhile, pat chicken dry and sprinkle all over with 1/2 teaspoon salt and remaining 1/4 teaspoon pepper.
  4. Heat remaining 2 tablespoons oil in a 12-inch heavy ovenproof skillet (not nonstick) over moderately high heat until hot but not smoking, then brown chicken, turning over once, until golden, about 6 minutes total.
  5. Transfer skillet to middle of oven and roast until just cooked through, about 5 minutes.
  6. While chicken roasts, purée tahini, water, lemon juice, sugar, garlic, and remaining 1/2 teaspoon salt in a blender until smooth, about 1 minute. (
  7. Add more water if sauce is too thick.)
  8. Serve chicken and asparagus drizzled with some of sauce and with remaining sauce on the side.

Nutrition Facts

Calories393kcal
Protein31.82%
Fat53.5%
Carbs14.68%

Properties

Glycemic Index
41.02
Glycemic Load
2.09
Inflammation Score
-9
Nutrition Score
33.32869569115%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
12.93mg
Kaempferol
3.15mg
Myricetin
0.01mg
Quercetin
31.75mg

Nutrients percent of daily need

Calories:392.64kcal
19.63%
Fat:24.33g
37.44%
Saturated Fat:3.67g
22.95%
Carbohydrates:15.02g
5.01%
Net Carbohydrates:9.22g
3.35%
Sugar:5.46g
6.07%
Cholesterol:72.32mg
24.11%
Sodium:870.79mg
37.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.56g
65.12%
Vitamin K:101.32µg
96.49%
Vitamin B3:15.15mg
75.73%
Selenium:48.39µg
69.13%
Vitamin B6:1.1mg
54.81%
Phosphorus:515.38mg
51.54%
Vitamin B1:0.72mg
47.88%
Copper:0.79mg
39.59%
Folate:143.62µg
35.9%
Vitamin A:1763.76IU
35.28%
Iron:6.26mg
34.8%
Vitamin E:4.3mg
28.69%
Potassium:982.36mg
28.07%
Vitamin B2:0.46mg
27.02%
Fiber:5.8g
23.22%
Vitamin B5:2.25mg
22.49%
Vitamin C:18.03mg
21.86%
Manganese:0.42mg
21.13%
Magnesium:81.41mg
20.35%
Zinc:2.82mg
18.82%
Calcium:92.35mg
9.24%
Vitamin B12:0.23µg
3.77%
Source:Epicurious