Spring Chicken with Peas and Onions

Health score
32%
Spring Chicken with Peas and Onions
50 min.
4
463kcal

Suggestions


Welcome to a delightful culinary experience with our Spring Chicken with Peas and Onions! This dish is a perfect embodiment of springtime flavors, bringing together tender chicken thighs, vibrant green peas, and sweet onions in a creamy sauce that will tantalize your taste buds. Ready in just 50 minutes, it’s an ideal choice for a satisfying lunch or a cozy dinner with family and friends.

Imagine the aroma of seasoned chicken sizzling in a Dutch oven, followed by the sweet scent of sautéed onions wafting through your kitchen. This recipe not only offers a burst of flavor but also packs a nutritious punch, with each serving containing a balanced mix of protein, healthy fats, and carbohydrates. With only 463 calories per serving, you can indulge without the guilt!

The combination of fat-free chicken broth and evaporated milk creates a rich, velvety sauce that perfectly coats the chicken and peas, making every bite a creamy delight. Plus, the addition of fresh tarragon adds a hint of herbal brightness that elevates the dish to new heights. Whether you’re looking to impress at a dinner party or simply want to enjoy a comforting meal at home, this Spring Chicken with Peas and Onions is sure to become a favorite in your recipe repertoire. Get ready to savor the flavors of spring!

Ingredients

  •  chicken thighs boneless skinless
  • 0.5 teaspoon salt 
  • 0.1 teaspoon pepper 
  • tablespoon vegetable oil 
  • cup onion chopped
  • 0.8 cup fat-skimmed beef broth fat-free with 1/3 less sodium
  • 0.8 cup evaporated milk fat-free
  • tablespoons flour all-purpose
  • cups peas sweet frozen (from 1-lb bag)
  • teaspoons tarragon dried fresh chopped

Equipment

  • bowl
  • whisk
  • aluminum foil
  • dutch oven

Directions

  1. Sprinkle chicken thighs with salt and pepper. In 4-quart Dutch oven, heat oil over medium-high heat until hot.
  2. Add chicken in batches; cook 4 to 6 minutes or until browned on both sides.
  3. Remove chicken from Dutch oven.
  4. Add onions to Dutch oven; cook 3 to 4 minutes, stirring frequently, until tender.
  5. Add chicken and broth; reduce heat to low. Cover; cook 25 to 30 minutes or until juice of chicken is clear when center of thickest part is cut (180°F).
  6. Remove chicken; place on platter. Cover with foil to keep warm.
  7. In small bowl, mix milk and flour until smooth. Beating with wire whisk, add flour mixture to cooking juices in Dutch oven. Increase heat to medium.
  8. Add peas and tarragon; cook about 5 minutes, stirring frequently, until peas are tender and sauce has thickened slightly.
  9. Pour mixture over chicken.

Nutrition Facts

Calories463kcal
Protein45.85%
Fat33.21%
Carbs20.94%

Properties

Glycemic Index
62.08
Glycemic Load
7.03
Inflammation Score
-8
Nutrition Score
30.829565506914%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.12mg

Nutrients percent of daily need

Calories:462.79kcal
23.14%
Fat:16.79g
25.83%
Saturated Fat:5.11g
31.95%
Carbohydrates:23.81g
7.94%
Net Carbohydrates:18.76g
6.82%
Sugar:10.63g
11.81%
Cholesterol:228.4mg
76.13%
Sodium:721.96mg
31.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.16g
104.32%
Selenium:56.56µg
80.8%
Vitamin B3:14.94mg
74.68%
Phosphorus:622.42mg
62.24%
Vitamin B6:1.23mg
61.63%
Vitamin B2:0.71mg
41.53%
Vitamin C:33.36mg
40.43%
Vitamin B1:0.49mg
32.44%
Zinc:4.85mg
32.36%
Vitamin B5:3.21mg
32.15%
Vitamin K:31.35µg
29.86%
Potassium:982.05mg
28.06%
Vitamin B12:1.61µg
26.79%
Manganese:0.52mg
25.96%
Magnesium:96.49mg
24.12%
Iron:3.7mg
20.56%
Folate:81.01µg
20.25%
Fiber:5.05g
20.22%
Calcium:185.38mg
18.54%
Vitamin A:764.93IU
15.3%
Copper:0.3mg
15.07%
Vitamin E:0.87mg
5.78%