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Pan-Browned Chicken

 
One serving costs about $1.23

$1.23 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

5 gluten-free,dairy-free,gluten free,dairy free,fodmap friendly lunch,main course,main dish,dinner
spoonacular Score:36%

Spoonacular Score: 36%

 

Pan-Browned Chicken might be just the main course you are searching for. This recipe makes 5 servings with 398 calories, 29g of protein, and 28g of fat each. For $1.27 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 1 would say it hit the spot. If you have lemon juice, vegetables, vegetable oil, and a few other ingredients on hand, you can make it. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing {A Tribute to Aunt Roxanne} as a dessert. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 35%. This score is not so great. Try One Pan Asian Chicken and Rice, Sheet Pan Chicken Cauliflower, and Sheet Pan Chicken Fajitas for similar recipes.

Ingredients

Servings:
0.25 tsps
0.25 tsps maca powder
maca powder
1.65 lb
1.65 lb chicken
chicken
0.25 tsps
0.25 tsps chilli powder
chilli powder
0.5 tsps
0.5 tsps cinnamon powder
cinnamon powder
1 Tbsp
1 Tbsp lemon juice
lemon juice
1 cup
1 cup cooked leafy vegetables
cooked leafy vegetables
0.5 tsps
0.5 tsps salt
salt
0.25
0.25  turmeric powder
turmeric powder
2 Tbsps
2 Tbsps vegetable oil
vegetable oil
0.25 cups
0.25 cups cooked red yellow bell peppers
cooked red yellow bell peppers
0.25 tsps maca powder
0.25 tsps
maca powder
1.65 lb chicken
1.65 lb
chicken
0.25 tsps chilli powder
0.25 tsps
chilli powder
0.5 tsps cinnamon powder
0.5 tsps
cinnamon powder
1 Tbsp lemon juice
1 Tbsp
lemon juice
1 cup cooked leafy vegetables
1 cup
cooked leafy vegetables
0.5 tsps salt
0.5 tsps
salt
0.25  turmeric powder
0.25
turmeric powder
2 Tbsps vegetable oil
2 Tbsps
vegetable oil
0.25 cups cooked red yellow bell peppers
0.25 cups
cooked red yellow bell peppers

Equipment

slotted spoon
slotted spoon
plastic wrap
plastic wrap
bowl
bowl
frying pan
frying pan
wok
wok
slotted spoon
slotted spoon
plastic wrap
plastic wrap
bowl
bowl
frying pan
frying pan
wok
wok


Instructions

  1. Pat dry the chicken pieces.
  2. Into a large bowl mix together the cinnamon, clove, chilli, turmeric powders along with the lemon juice and salt.
  3. Rub evenly onto the chicken.
  4. Cover the bowl in plastic wrap.
  5. Let the chicken marinate for 2 hours.
  6. Into a wok, heat the oil and brown the chicken pieces till is evenly roasted on all sides.
  7. Pour about a cup of warm water, cover the pan tightly and let the chicken cook for about 20minutes.
  8. Using a slotted spoon, transfer the chicken onto a dish.
  9. Serve the chicken with pan juice and boiled vegetables.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.22
Ingredient
1/4 teaspoon maca powder
750 grams chicken
1/4 teaspoon chilli powder
1/2 teaspoon cinnamon powder
1 tablespoon lemon juice
1 cup cooked leafy vegetables
1/4 turmeric powder
2 tablespoons vegetable oil
1/4 cup cooked red yellow bell peppers
Price
$0.06
$4.98
$0.02
$0.04
$0.10
$0.63
$0.01
$0.10
$0.16
$6.11

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • There are two types of cinnamon. The more expensive and rarer type is Ceylon cinnamon (considered to be "true cinnamon"). The cinnamon most common in North America is cassia cinnamon. Though the flavor is certainly similar, Ceylon cinnamon is said to be more subtle yet also more complex.

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
376 Calories
28g Protein
28g Total Fat
1g Carbs
6% Health Score
Limit These
Calories
376
19%

Fat
28g
43%

  Saturated Fat
11g
69%

Carbohydrates
1g
0%

  Sugar
0.14g
0%

Cholesterol
112mg
38%

Sodium
341mg
15%

Get Enough Of These
Protein
28g
56%

Vitamin B3
10mg
52%

Selenium
21µg
31%

Vitamin B6
0.55mg
27%

Vitamin C
19mg
23%

Phosphorus
226mg
23%

Vitamin B5
1mg
14%

Zinc
2mg
13%

Vitamin B2
0.19mg
11%

Potassium
324mg
9%

Iron
1mg
8%

Magnesium
32mg
8%

Vitamin B12
0.47µg
8%

Vitamin A
346IU
7%

Vitamin B1
0.1mg
6%

Vitamin E
0.71mg
5%

Manganese
0.09mg
5%

Copper
0.09mg
4%

Folate
14µg
4%

Vitamin K
3µg
4%

Calcium
22mg
2%

Vitamin D
0.3µg
2%

Fiber
0.28g
1%

covered percent of daily need

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