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Pan-Browned Chicken

 
One serving costs about $0.68

$0.68 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

5 gluten-free,gluten free,fodmap friendly,whole 30 side dish
spoonacular Score:26%

Spoonacular Score: 26%

 

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:
0.79 lb
0.79 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
0.25 tsps
0.25 tsps milk powder
milk powder
1 cup
1 cup cooked root vegetables
cooked root 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
0.79 lb chicken
0.79 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
0.25 tsps milk powder
0.25 tsps
milk powder
1 cup cooked root vegetables
1 cup
cooked root 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: $0.68
Ingredient
750 grams chicken
¼ teaspoons chilli powder
½ teaspoons cinnamon powder
1 tablespoon lemon juice
¼ teaspoons milk powder
1 cup cooked root vegetables
¼ turmeric powder
2 tablespoons vegetable oil
¼ cups cooked red yellow bell peppers
Price
$2.39
$0.02
$0.04
$0.10
$0.02
$0.54
$0.01
$0.11
$0.16
$3.40

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!

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • 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.

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

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

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

  • 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
227 Calories
13g Protein
16g Total Fat
5g Carbs
3% Health Score
Limit These
Calories
227
11%

Fat
16g
26%

  Saturated Fat
7g
48%

Carbohydrates
5g
2%

  Sugar
1g
2%

Cholesterol
54mg
18%

Sodium
288mg
13%

Get Enough Of These
Protein
13g
28%

Vitamin B3
5mg
26%

Vitamin C
20mg
25%

Selenium
10µg
16%

Vitamin B6
0.29mg
15%

Phosphorus
129mg
13%

Manganese
0.21mg
11%

Vitamin B5
0.84mg
8%

Vitamin K
8µg
8%

Zinc
1mg
8%

Potassium
262mg
7%

Vitamin B2
0.11mg
6%

Folate
24µg
6%

Fiber
1g
6%

Magnesium
23mg
6%

Vitamin E
0.88mg
6%

Iron
0.9mg
5%

Vitamin B1
0.07mg
5%

Copper
0.08mg
4%

Vitamin B12
0.23µg
4%

Vitamin A
148IU
3%

Calcium
23mg
2%

Vitamin D
0.17µg
1%

covered percent of daily need

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