Pan-fried Chicken with Mixed Vegetables

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Pan-fried Chicken with Mixed Vegetables
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Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
ready in 57 min.
Ready in
Calories:
493
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie493 kcal(23 %)
Protein35.77 g(37 %)
Fat23.7 g(20 %)
Carbohydrates30.51 g(20 %)
Sugar added0 g(0 %)
Roughage9.2 g(31 %)
Vitamin A189.37 mg(23,671 %)
Vitamin D0.11 μg(1 %)
Vitamin E1.43 mg(12 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.69 mg(63 %)
Niacin21.87 mg(182 %)
Vitamin B₆1.44 mg(103 %)
Folate152.43 μg(51 %)
Pantothenic acid2.57 mg(43 %)
Biotin4.07 μg(9 %)
Vitamin B₁₂0.54 μg(18 %)
Vitamin C106.79 mg(112 %)
Potassium1,600.38 mg(40 %)
Calcium116.56 mg(12 %)
Magnesium114.1 mg(38 %)
Iron3.42 mg(23 %)
Iodine13.08 μg(7 %)
Zinc2.71 mg(34 %)
Saturated fatty acids5.56 g
Cholesterol188.31 mg

Ingredients

for
4
For Sauteed Chicken
4 boneless Chicken breasts (halves)
kosher salt (to taste)
freshly ground Black pepper (to taste)
2 tablespoons good-quality olive oil
For Sauteed Vegetables
2 tablespoons olive oil
2 cloves garlic (peeled and crushed)
2 small zucchini (rinsed; trimmed and sliced into rounds)
2 small, yellow Summer squash (rinsed; trimmed and sliced into rounds)
1 head Broccoli (rinsed and florets separated)
1 small Eggplant (rinsed; trimmed and roughly chopped)
2 shallots (peeled and diced)
1 cup sliced Mushrooms
1 cup Grape tomato (rinsed and halved)
1 small, red Bell pepper (rinsed; trimmed and roughly chopped)
For White Wine and Shallot Sauce
1 tablespoon butter
½ cup minced shallots
1 cup white wine
1 cup Chicken broth
2 egg yolks
kosher salt (to taste)
freshly ground Black pepper (to taste)
4 sprigs fresh parsley (rinsed; finely chopped; to garnish)
How healthy are the main ingredients?
shallotMushroomolive oilgarlicparsleyChicken breast

Preparation steps

1.
For Sauteed Chicken:
2.
Rinse chicken under cold running water and pat completely dry with paper towels. Season chicken on both sides, to taste with salt and pepper.
3.
Heat olive oil in a large heavy-bottomed skillet, set over medium-high heat. Add chicken and cook 4 to 6 minutes on each side, or until cooked through and golden brown.
4.
For Sauteed Vegetables:
5.
Heat oil in a large shallow skillet, set over medium-high heat. Add garlic and vegetables in a single layer to the hot pan. Stir the vegetables frequently, cooking until nicely browned and tender crisp.
6.
For White Wine and Shallot Sauce:
7.
In a large skillet, melt butter over medium-high heat. Add shallots and cook until tender but not browned, about 6 minutes. Stir in wine and chicken broth. Bring to a boil. Reduce heat to maintain a simmer for 3 minutes. Whisk yolks, salt and pepper in a small bowl. Pour about 1/4 cup of the sauce into the yolks, to temper the eggs and whisk to combine. Whisk yolk mixture back into skillet, continue whisking, without letting it boil, until sauce is thick enough to coat the back of a spoon, about 3 minutes.
8.
To Serve:
9.
Divide chicken and vegetables among servings plates. Drizzle sauce over chicken and vegetables. Sprinkle with chopped parsley. Serve.