Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.5% of RDA
• Calories: 6.1% of RDA
• Carbs: 1.5% of RDA
• Fat (total lipid): 11.5% of RDA
• Fiber: 2.4% of RDA
• Fructose: 0.0% of RDA
• Protein: 0.5% of RDA
• Sodium: 0.4% of RDA
• Sugar: 1.3% of RDA
• Vitamin A (IU): 23.8% of RDA
• Vitamin B6: 2.0% of RDA
• Vitamin C: 13.3% of RDA
• Iron: 0.3% of RDA
• Magnesium: 3.1% of RDA
• Manganese: 1.4% of RDA
• Niacin: 1.1% of RDA
• Potassium: 2.2% of RDA
• Zinc: 1.3% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Mix the flour, cumin, lemon zest, and 1/2 teaspoon each salt and pepper on a flat plate. Pat the chicken dry with paper towels and dredge in the mixture.
2.
Heat 1 tablespoon oil in a skillet over medium-high heat. Cook the chicken in 2 batches until golden brown, 2 to 3 minutes per side. Transfer to a plate.
3.
Wipe out the skillet and return to medium heat. Heat the remaining tablespoon of oil. Add the shallots and cook until soft, 5 to 7 minutes.
4.
Stir in the olives, parsley, lemon juice, and wine and bring to a boil. Return the chicken to the pan, nestling it in the olives and shallots.
5.
Reduce heat to low and cook, covered, until the chicken is cooked through, about 5 minutes. Divide among plates.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 122
Protein 0.59 g
Carbohydrates 4.25 g
Iron 0.05 mg
Fiber 0.67 g
Calcium 4.91 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
