Sautéed Chicken Breasts with Creamy Walnut Sauce

Health score
43%
Sautéed Chicken Breasts with Creamy Walnut Sauce
45 min.
6
304kcal

Suggestions

Ingredients

  • cups baby spinach fresh
  • 0.5 teaspoon pepper black divided freshly ground
  • ounce day-old bread white
  • teaspoon butter 
  • cup chicken broth fat-free low-sodium
  • 0.3 cup flat-leaf parsley leaves fresh
  • tablespoons flat-leaf parsley fresh chopped
  •  garlic cloves chopped
  • 0.1 teaspoon ground pepper red
  • teaspoons juice of lemon fresh
  • teaspoon olive oil 
  • 0.8 teaspoon salt divided
  • 36 ounce chicken breast halves boneless skinless
  • 0.3 cup walnuts toasted

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Trim crusts from bread. Chop bread; combine bread and broth in a small bowl.
  2. Let stand 10 minutes.
  3. Combine bread mixture, walnuts, parsley leaves, juice, 1/2 teaspoon salt, 1/4 teaspoon black pepper, red pepper, and garlic in a food processor; process until smooth.
  4. Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon black pepper.
  5. Heat olive oil and butter in a large nonstick skillet over medium-high heat.
  6. Add chicken; cook 7 minutes on each side or until done.
  7. Remove chicken from pan; keep warm.
  8. Add chicken broth mixture to pan; cook until hot and slightly thickened, scraping pan to loosen browned bits.
  9. To serve, place 1 cup spinach on each of 6 plates.
  10. Place 1 chicken breast half on each serving; top each with about 2 1/2 tablespoons sauce.
  11. Sprinkle 1 teaspoon chopped parsley over each serving.

Nutrition Facts

Calories304kcal
Protein53.68%
Fat32.67%
Carbs13.65%

Properties

Glycemic Index
55.8
Glycemic Load
5.35
Inflammation Score
-10
Nutrition Score
30.654782435168%

Flavonoids

Cyanidin
0.18mg
Eriodictyol
0.08mg
Hesperetin
0.24mg
Naringenin
0.02mg
Apigenin
8.26mg
Luteolin
0.26mg
Kaempferol
1.97mg
Myricetin
0.69mg
Quercetin
1.23mg

Nutrients percent of daily need

Calories:303.54kcal
15.18%
Fat:10.9g
16.77%
Saturated Fat:2.1g
13.12%
Carbohydrates:10.24g
3.41%
Net Carbohydrates:8.62g
3.13%
Sugar:1.19g
1.33%
Cholesterol:110.65mg
36.88%
Sodium:598.99mg
26.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.29g
80.59%
Vitamin K:209.09µg
199.14%
Vitamin B3:19.31mg
96.55%
Selenium:58.51µg
83.58%
Vitamin B6:1.4mg
70.13%
Vitamin A:3227.76IU
64.56%
Phosphorus:426.68mg
42.67%
Manganese:0.65mg
32.32%
Potassium:906.12mg
25.89%
Vitamin B5:2.58mg
25.83%
Folate:93.4µg
23.35%
Magnesium:85.05mg
21.26%
Vitamin C:16.64mg
20.17%
Vitamin B2:0.29mg
16.97%
Vitamin B1:0.23mg
15.49%
Iron:2.47mg
13.73%
Copper:0.24mg
11.87%
Zinc:1.57mg
10.46%
Calcium:84.44mg
8.44%
Vitamin E:1.17mg
7.8%
Fiber:1.63g
6.51%
Vitamin B12:0.38µg
6.35%
Vitamin D:0.17µg
1.13%
Source:My Recipes