Sweet Pea Chicken with Carrots and White Wine
Chicken breast, green peas and carrot simmer briefly with onion, garlic, oregano and white wine. It is the most substantial published serving in the chapter, with nearly fifty grams of protein and more than eleven grams of fiber.
- Serves
- 2
- Prep
- 15 min
- Cook
- 15 min
- Serving size
- 1/2 recipe
Ingredients
- 340 g (12 oz) boneless, skinless chicken breast
- 310 g (11 oz) fresh or frozen green peas
- 1 small white onion, finely chopped
- 1 carrot, peeled and sliced
- 2 garlic cloves, minced
- 120 ml (1/2 cup) dry white wine
- 22 ml (1 1/2 tbsp) extra-virgin olive oil
- 1 tbsp dried oregano
- Salt and black pepper, to taste
- Fresh parsley or cilantro, to garnish
Method
- Season the chicken with oregano, salt and black pepper.
- Heat the olive oil in a skillet over medium-high heat. Brown the chicken for about 3 minutes per side, then move it to a plate.
- Add the garlic and cook for 1 minute. Add the onion and cook for another 3 to 4 minutes.
- Pour in the wine and let it bubble for about 1 minute.
- Return the chicken to the pan and add the carrot and peas. Cover, lower the heat and cook for about 5 minutes more, until the chicken is cooked through. Garnish with parsley or cilantro.
Cook’s tip
Because the published serving is large, the dish can also be divided into four smaller portions. Simple halving gives roughly 254 kcal and 24.9 g protein per smaller portion before any recipe changes.
Variation
For an alcohol-free version, replace the wine with unsalted chicken broth and a squeeze of lemon. The source nutrition will no longer apply exactly.
Nutrition per serving
Values reproduced from the supplied recipe document.
- Energy
- 507 kcal
- Protein
- 49.7 g
- Carbohydrate
- 37.7 g
- of which sugars
- n/a
- Fat
- 14.4 g
- of which saturates
- 2.4 g
- Fiber
- 11.6 g
- Sodium
- 591 mg
Very high in protein and fiber. Published sodium is 591 mg per source serving.