Healthy Gourmet Kitchen

Chicken Breast with Oranges

with Leeks and Green Peppercorns
4
Average: 4 (12 votes)
(12 votes)
Chicken Breast with Oranges

Chicken Breast with Oranges - Mild-flavored chicken pairs perfectly with a spicy orange-pepper sauce

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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
330
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie330 cal.(16 %)
Protein45 g(46 %)
Fat6 g(5 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin27.2 mg(227 %)
Vitamin B₆1.2 mg(86 %)
Folate67 μg(22 %)
Pantothenic acid1.8 mg(30 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C49 mg(52 %)
Potassium930 mg(23 %)
Calcium189 mg(19 %)
Magnesium82 mg(27 %)
Iron3.2 mg(21 %)
Iodine7 μg(4 %)
Zinc1.7 mg(21 %)
Saturated fatty acids0.9 g
Uric acid386 mg
Cholesterol116 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
How healthy are the main ingredients?
LeekChicken breastsaltparsley
Preparation

Kitchen utensils

1 Skillet (with lid), 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Sieve, 1 Slotted spatula, 1 Lid

Preparation steps

1.
Chicken Breast with Oranges preparation step 1

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).

2.
Chicken Breast with Oranges preparation step 2

With a sharp knife, remove rest of peel, including bitter white pith. Cut orange into slices.

3.
Chicken Breast with Oranges preparation step 3

Halve leek lengthwise, rinse well and drain. Cut into 2 cm (approximately 3/4-inch) pieces.

4.
Chicken Breast with Oranges preparation step 4

Drain the peppercorns, reserving the brine. Crush peppercorns with the flat side of a large knife.

5.
Chicken Breast with Oranges preparation step 5

Rinse chicken and pat dry, then season with salt and pepper.

6.
Chicken Breast with Oranges preparation step 6

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.

7.
Chicken Breast with Oranges preparation step 7

Add leek and sauté until tender, about 3 minutes. Season with salt and pepper.

8.
Chicken Breast with Oranges preparation step 8

Add orange slices, orange zest and peppercorns and reserved brine. Pour in wine.

9.
Chicken Breast with Oranges preparation step 9

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.