Sautéed Chicken with Garlic and Herbs

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Sautéed Chicken with Garlic and Herbs
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Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 28 min.
Ready in
Calories:
655
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie655 kcal(31 %)
Protein57.82 g(59 %)
Fat46.33 g(40 %)
Carbohydrates3.98 g(3 %)
Sugar added0 g(0 %)
Roughage1.38 g(5 %)
Vitamin A208.15 mg(26,019 %)
Vitamin D0.45 μg(2 %)
Vitamin E1.7 mg(14 %)
Vitamin B₁0.52 mg(52 %)
Vitamin B₂0.73 mg(66 %)
Niacin18.38 mg(153 %)
Vitamin B₆1.49 mg(106 %)
Folate30.26 μg(10 %)
Pantothenic acid0.14 mg(2 %)
Biotin0.04 μg(0 %)
Vitamin B₁₂0.82 μg(27 %)
Vitamin C15.08 mg(16 %)
Potassium650.74 mg(16 %)
Calcium98.89 mg(10 %)
Magnesium69.13 mg(23 %)
Iron11.02 mg(73 %)
Zinc7.27 mg(91 %)
Saturated fatty acids10.87 g
Cholesterol195.04 mg

Ingredients

for
2
Ingredients
2 Quail (dressed)
salt (to taste)
freshly ground Black pepper (to taste)
4 sprigs fresh thyme (divided)
4 fresh Sage (divided)
2 heads garlic
2 ribs Celery (rinsed; trimmed and cut diagonally into 2 to 3-inch pieces)
2 tablespoons good-quality olive oil (divided)
How healthy are the main ingredients?
olive oilthymesaltSagegarlicCelery

Preparation steps

1.
Preheat oven to 400º F.
2.
Rinse the quail under cold running water inside and out, pat completely dry with paper towels. Season to taste with salt and pepper. Place a sprig of thyme and a sage leave in the cavity of each quail and tie the legs and wings together with kitchen twine.
3.
Peel away some of the outer layers of the thin garlic bulb skins, leaving the individual cloves intact. Using a sharp knife, trim about 1/2-inch off the top of the garlic bulb. Gently rub the garlic bulbs with olive oil.
4.
Heat the remaining olive oil in a cast iron pan or a heavy-bottomed ovenproof skillet. Place the quail in the hot pan, breast side down and cook until the skin is golden brown in color, about 3 minutes. Turn the quail over and cook for 3 additional minutes. When turning the quail, add the garlic and celery to the pan and pan roast for 3 minutes.
5.
Add the remaining sprigs of thyme and sage leaves to the pan. Place the skillet in the preheated oven and roast for about 10 to 12 minutes, or until the birds and vegetables are cooked through. Allow quail to rest for about 5 minutes before serving.