Chicken Saute

with garlicky eggplant caponata
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Chicken Saute
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Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
636
calories
Calories

Healthy, because

Even smarter

Nutritional values

This recipe combines lean chicken with lots of vegetables that yields a low-carb, delicious and nutritious lunch or dinner. 

If you're not on a low-carb diet, serve with a side of carbs such as pasta, grains, potatoes, or bread. 

1 serving contains
(Percentage of daily recommendation)
Calorie636 kcal(30 %)
Protein52.21 g(53 %)
Fat38.57 g(33 %)
Carbohydrates22.07 g(15 %)
Sugar added0 g(0 %)
Roughage7.28 g(24 %)
Vitamin A175.06 mg(21,883 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.34 mg(34 %)
Vitamin B₂0.5 mg(45 %)
Niacin23.82 mg(199 %)
Vitamin B₆1.26 mg(90 %)
Folate77.95 μg(26 %)
Pantothenic acid3.03 mg(51 %)
Biotin6.24 μg(14 %)
Vitamin B₁₂0.78 μg(26 %)
Vitamin C104.75 mg(110 %)
Potassium1,380.63 mg(35 %)
Calcium105.58 mg(11 %)
Magnesium101.85 mg(34 %)
Iron3.7 mg(25 %)
Iodine1.05 μg(1 %)
Zinc4.93 mg(62 %)
Saturated fatty acids7.27 g
Cholesterol254.72 mg

Ingredients

for
4
For the chicken
4 Chicken legs
8 Sage
2 red chile peppers (deseeded and chopped)
2 garlic (chopped)
4 tablespoons olive oil
2 tablespoons lemon juice
For the caponata
4 tomatoes (cored)
2 tablespoons olive oil
1 medium Eggplant (chopped)
1 yellow pepper (deseeded and sliced)
1 onion (sliced)
1 Celery (sliced with leaves reserved)
0.333 cup black Olives (pitted)
1 tablespoon Caper
white wine vinegar
salt
freshly ground peppers
How healthy are the main ingredients?
Sagegarlicolive oiltomatoolive oilEggplant
Preparation

Kitchen utensils

2 Pots, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Immersion blender

Preparation steps

1.

Preheat the oven to 350°F.

2.
Rinse the chicken and pat dry. Separate the drumstick from the thigh at the joint and put one sage leaves under the skin of each piece of chicken.
3.
Mix together the garlic, chilli pepper, olive oil and lemon juice. Rub into the chicken and put in a roasting pan.
4.
Bake the chicken in the preheated oven approximately 40 minutes until golden-brown.
5.
For the caponata: Blanch the tomatoes in boiling water for 20 seconds. Refresh in cold water and remove the skins. Slice into quarters and remove the seeds.
6.

Saute the eggplant in hot oil until lightly browned.

7.
Add the pepper, onion, and sliced celery. Season with salt and pepper. Cook, covered, for approximately 10 minutes, stirring occasionally.
8.
Add the tomatoes, olives and capers. Cook, uncovered, for approximately 4 minutes more. Season to taste with the vinegar, salt and pepper.
9.
Divide the vegetables among the plates and arrange the chicken pieces. Garnish with the reserved celery leaves and serve.