Pan-Fried Chicken with Mandarins

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Pan-Fried Chicken with Mandarins
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
358
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie358 cal.(17 %)
Protein43 g(44 %)
Fat13 g(11 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E1.7 mg(14 %)
Vitamin K6.9 μg(12 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin24.7 mg(206 %)
Vitamin B₆0.9 mg(64 %)
Folate36 μg(12 %)
Pantothenic acid1.7 mg(28 %)
Biotin4.8 μg(11 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C51 mg(54 %)
Potassium689 mg(17 %)
Calcium247 mg(25 %)
Magnesium67 mg(22 %)
Iron2.5 mg(17 %)
Iodine3 μg(2 %)
Zinc2.9 mg(36 %)
Saturated fatty acids5.5 g
Uric acid302 mg
Cholesterol111 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
75 grams sun-dried Tomatoes (in oil)
1 bunch Basil
4 Mandarin orange
600 grams Chicken breasts
2 garlic cloves
2 Tbsps olive oil
150 milliliters Orange juice
salt
freshly ground peppers
100 grams Goat cheese
How healthy are the main ingredients?
Chicken breastOrange juiceGoat cheeseTomatoBasilolive oil

Preparation steps

1.

Drain the tomatoes well and chop coarsely. Rinse the basil, shake dry and cut the leaves into strips.

2.

Rinse the mandarin oranges and grate the zest of one. Peel all the mandarins, taking care to remove the white pith and separate the segments.

3.

Rinse the chicken, pat dry and cut into bite-size cubes. Peel the garlic and finely chop.

4.

Heat the oil in a pan and brown the meat on all sides. Add the garlic, tomatoes and the zest to the pan, saute briefly and deglaze with the orange juice. Simmer over medium heat for 5-7 minutes and season with salt and pepper. Add the basil to the pan, stirring to combine and serve on warmed plates topped with goat cheese and mandarin segments.