Zesty Chicken Breasts Recipe

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Zesty Chicken Breasts
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Ingredients
12
Count
Nutrition
559
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Put about six cups of water and a small amount of oil in a sauce pan and bring to boil. Add rice and boil for 12 to 15 minutes. Put a pat of butter in a serving bowl. Using a strainer, drain water from rice, add to bowl and toss to lightly coat rice with butter. Cover and hold until serving.
  2. Using meat pounder flatten chicken breasts to about 1/2 inch thick. Coat lightly with corn meal/flour mix and fry to slight brown, about 3 minutes each side. Remove chicken and set aside.
  3. Leave remaining oil in skillet, heat still on medium. Add garlic and brown for about one minute. Add peppers and onions, stirring occasionally until softened, about 5 minutes. Add tomatoes and stir to mix well. Add chicken and simmer for about ten minutes.
  4. If water is put on when you start it should be boiling by the time chicken is brown. You can then add rice about the time peppers and onions go into skillet and all will be ready about same time.
  5. Serve by placing a chicken breast on a bed of rice and adding a liberal serving of the zesty sauce.
  6. Makes four servings. For a heartier sauce more oil can be used. For more zest add another bell pepper and/or a little hot pepper like jalapeño.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 558.57 Kcal (2339 kJ)
Calories from fat 173.93 Kcal
% Daily Value*
Total Fat 19.33g 30%
Cholesterol 8.84mg 3%
Sodium 385.12mg 16%
Potassium 269.48mg 6%
Total Carbs 86.53g 29%
Sugars 4.7g 19%
Dietary Fiber 4.17g 17%
Protein 9.69g 19%
Vitamin C 32.9mg 55%
Vitamin A 0.8mg 25%
Iron 15.6mg 87%
Calcium 21.4mg 2%
Amount Per 100 g
Calories 273.36 Kcal (1145 kJ)
Calories from fat 85.12 Kcal
% Daily Value*
Total Fat 9.46g 30%
Cholesterol 4.32mg 3%
Sodium 188.47mg 16%
Potassium 131.88mg 6%
Total Carbs 42.35g 29%
Sugars 2.3g 19%
Dietary Fiber 2.04g 17%
Protein 4.74g 19%
Vitamin C 16.1mg 55%
Vitamin A 0.4mg 25%
Iron 7.6mg 87%
Calcium 10.5mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

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