Healthy Sautéed Chicken with Sugar Snaps
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
265
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.6 mg | (147 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 437 mg | (11 %) | ||
| Calcium | 29 mg | (3 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 66 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For Sauteed Chicken
- 2 boneless, skinless Chicken breasts (175 g | 6 oz each)
- kosher salt (to taste)
- freshly ground Black pepper (to taste)
- 1 Tbsp good-quality olive oil
- 1 fresh lemon cut into wedges (for drizzling)
- For Rice and Sugar Snap Peas
- 1 ½ cups water
- ½ tsp salt
- ½ Tbsp butter (optional)
- ¾ cup Long grain rice
- 2 cups fresh, sugar-snap peas (rinsed and trimmed)
Preparation steps
1.
For Sauteed Chicken:
2.
Rinse chicken under cold running water and pat completely dry with paper towels. Season chicken lightly on both sides with salt and pepper.
3.
Heat olive oil in a large heavy-bottomed skillet, set over medium-high. Add chicken and cook 4 to 6 minutes on each side, or until cooked through and juices run clear.
4.
For Rice and Sugar Snap Peas:
5.
In a saucepan, bring water, salt and butter to a boil.
6.
Add rice, stirring to incorporate. Cover tightly and reduce heat to medium low. Cook rice for 20 minutes. Do not remove lid.
7.
Remove pan from heat source and fluff rice with a fork.
8.
Meanwhile, fill a large saucepan halfway with water and bring to a boil over high heat. Place a steamer basket over the pan and carefully place the pea pods in the basket. Cover and steam the peas for 5 to 6 minutes, or until tender crisp.
9.
Divide chicken, rice and pea pods between serving plates. Garnish with lemon wedges.
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