Citrus Chicken with Parsley
(0 votes)
(0 votes)
Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
513
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 513 cal. | (24 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 18.2 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 25.3 mg | (211 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 765 mg | (19 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 360 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 20 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 21 ozs Chicken breasts
- salt
- freshly ground peppers
- 2 Tbsps clarified butter
- 3 Oranges
- 1 ⅔ cups Basmati rice
- 1 cup frozen peas
- 2 Tbsps honey
- 4 tsps Orange liqueur
- parsley (for garnish)
Preparation steps
1.
Thaw the peas. Wash the rice in a sieve under running water, then put into a pan with just double the amount of lightly salted water and bring to the boil.
2.
Cover and cook over a very low heat for about 15 minutes. Then add the peas and cook for a further 5-10 minutes, or until done.
3.
Meanwhile season the chicken breast fillets with salt and pepper. Heat the clarified butter in an ovenproof frying pan and brown the chicken on one side over a fairly high heat. Turn over and roast in a preheated oven (180°C | 350F | gas 4) for about 8 minutes, or until cooked.
4.
Wash 1 orange in hot water, slice off 4 slices and shred a little of the zest (approx. 2 tsp). Squeeze the rest of that orange and the other orange.
5.
Deglaze the roasting juices in the frying pan with the orange juice, and stir in the honey and orange liqueur. Add the orange slices and orange zest to the pan and season to taste with salt and pepper.
6.
Serve the chicken breasts on warmed plates, spoon the orange glaze over them and add 2 orange slices to each. Serve garnished with parsley.
