Chicken Breast with Oranges
Chicken Breast with Oranges - Mild-flavored chicken pairs perfectly with a spicy orange-pepper sauce
Healthy, because
Even smarter
Nutritional values
This recipe is much like the classic French dish Duck a L'Orange, but contains less fat as it uses chicken instead of duck.
If you are on a diet and want to eat a high-protein meal in the evening, you should avoid carbohydrate-rich side dishes such as rice or bread. This will prevent your insulin levels from rising.
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 27.2 mg | (227 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 930 mg | (23 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 386 mg | |||
| Cholesterol | 116 mg |
Ingredients
- Ingredients
- 1 Organic orange
- 1 stalk Leeks
- 2 Tbsps pickled green peppers
- 2 Chicken breasts (each about 175 grams)
- salt
- peppers
- 1 Tbsp vegetable oil
- 175 milliliters white wine (or chicken stock)
- 4 stalks parsley
Kitchen utensils
Preparation steps
Rinse orange in hot water and wipe dry. With a peeler, remove half of zest in wide strips, avoiding white pith. Slice into very thin strips (julienne).
With a sharp knife, remove rest of peel, including bitter white pith. Cut orange into slices.
Halve leek lengthwise, rinse well and drain. Cut into 2 cm (approximately 3/4-inch) pieces.
Drain the peppercorns, reserving the brine. Crush peppercorns with the flat side of a large knife.
Rinse chicken and pat dry, then season with salt and pepper.
Heat oil in a pan over medium-high heat. Cook chicken until golden brown but not cooked through, about 3 minutes on each side. Transfer to a plate.
Add leek and sauté until tender, about 3 minutes. Season with salt and pepper.
Add orange slices, orange zest and peppercorns and reserved brine. Pour in wine.
Return chicken to pan. Cover and cook over medium heat until chicken has cooked through, 4-5 minutes. Meanwhile, rinse parsley, shake dry, pluck leaves and coarsely chop. Stir parsley into sauce. Divide orange slices and sauce among plates, top with chicken and serve immediately.
