Stuffed chicken with lemon, capers & chilli

Gluten Free
Health score
44%
Stuffed chicken with lemon, capers & chilli
25 min.
2
528kcal

Suggestions

Ingredients

  • large chicken breast with skin on
  • tbsp ricotta cheese 
  •  lemon zest 
  • tbsp parmesan grated
  • tsp caper 
  • tsp pepper crushed
  • tbsp olive oil 
  •  garlic clove chopped
  • 400 canned tomatoes chopped canned
  • small handful parsley 
  • servings potatoes boiled mashed

Equipment

  • bowl
  • sauce pan
  • oven
  • toothpicks

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Cut a slit in the side of each chicken breast, then use your finger to make a pocket. In a small bowl, mix together the ricotta, half the lemon zest, Parmesan, capers, chilli flakes and some seasoning. Push the mixture into the pockets, then secure each opening with a toothpick.
  3. Put the chicken in an ovenproof dish, drizzle over 1 tbsp of the oil and season.
  4. Bake for 15-20 mins until cooked through.
  5. Meanwhile, make the sauce.
  6. Heat the remaining oil in a saucepan, add the garlic and cook for 2 mins until golden.
  7. Add the tomatoes, season and simmer for 10 mins more until thickened. Spoon onto 2 plates, top with the chicken and scatter over the parsley and remaining zest.
  8. Serve with potatoes, if you like.

Nutrition Facts

Calories528kcal
Protein42.81%
Fat43.66%
Carbs13.53%

Properties

Glycemic Index
118.88
Glycemic Load
4.81
Inflammation Score
-8
Nutrition Score
35.339130370513%

Flavonoids

Apigenin
4.32mg
Luteolin
0.04mg
Kaempferol
1.36mg
Myricetin
0.35mg
Quercetin
1.79mg

Nutrients percent of daily need

Calories:527.62kcal
26.38%
Fat:25.79g
39.68%
Saturated Fat:6.64g
41.48%
Carbohydrates:17.97g
5.99%
Net Carbohydrates:13.32g
4.85%
Sugar:9.18g
10.2%
Cholesterol:163.34mg
54.45%
Sodium:677.7mg
29.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.9g
113.8%
Vitamin B3:26.25mg
131.26%
Selenium:79.66µg
113.8%
Vitamin B6:2.08mg
103.92%
Phosphorus:630.48mg
63.05%
Vitamin K:54.07µg
51.49%
Potassium:1510.46mg
43.16%
Vitamin B5:3.91mg
39.11%
Vitamin E:5.4mg
36.03%
Vitamin C:28.83mg
34.94%
Magnesium:108.51mg
27.13%
Vitamin B2:0.42mg
24.93%
Manganese:0.48mg
23.77%
Copper:0.46mg
23.22%
Vitamin A:1138.5IU
22.77%
Iron:4.07mg
22.59%
Calcium:216.77mg
21.68%
Vitamin B1:0.31mg
20.9%
Fiber:4.65g
18.6%
Zinc:2.45mg
16.33%
Folate:43.18µg
10.8%
Vitamin B12:0.61µg
10.23%
Vitamin D:0.31µg
2.07%