Basil Chicken with Snow Peas
Healthy, because
Even smarter
Nutritional values
This lean dish is low in carbs and fat but contains plenty of healthy elements such as protein, calcium, vitamins, antioxidants, and fats. The combination of meat, vegetables, and dairy makes a really well rounded meal that is great for dieters.
You can always substitute the buttermilk for heavy cream.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 0.3 μg | (1 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 27.1 mg | (226 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 809 mg | (20 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 426 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 14 ozs Snow peas
- salt
- 22 ozs Chicken breasts (skinless)
- 2 sprigs Basil
- 2 scallions
- 2 Tbsps vegetable oil
- 8 ozs Buttermilk
- freshly ground peppers
Preparation steps
Trim the snow peas, rinse, cut in half diagonally and blanch for 3-4 minutes in boiling salted water. Shock in ice water and drain well.
Rinse the meat, pat dry and cut into thin strips.
Rinse the basil, shake dry, pluck off the leaves and chop finely.
Trim the scallions, rinse and cut diagonally into thin rings.
In a pan, heat the oil and sauté the chicken until golden brown. Add the scallions and snow peas and sauté briefly. Add the buttermilk, reduce the heat, season with salt and pepper and simmer for 3-4 minutes. Season with salt and pepper and serve with the basil.
