Your Recipe

Chicken & Goat Cheese Skillet

Ingredient Amount Calories
Asparagus 134g 27kcal
Tomatoes 186g 33kcal
Chicken broiler, raw, meat only boneless breast 227g 272kcal
Milk 2% fat 45.9g 23kcal
Garlic 3g 4kcal
Salt, table 1.4g 0kcal
Olive oil 8.87g 78kcal
Black pepper, ground 0.2875g 1kcal
Cheese, goat, hard type 30g 136kcal

Recipe Tags:

Ketogenic Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1/2 pound boneless skinless chicken breasts, cut into 1-inch pieces
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1 cup cut fresh asparagus (1-inch pieces)
1 garlic clove, minced
3 plum tomatoes, chopped
3 tablespoons 2% milk
2 tablespoons herbed fresh goat cheese, crumbled
Hot cooked rice or pasta
Additional goat cheese, optional
Directions
1. Toss chicken with salt and pepper. In a large skillet, heat oil over medium-high heat; saute chicken until no longer pink, 4-6 minutes. Remove from pan; keep warm.
2. Add asparagus to skillet; cook and stir over medium-high heat 1 minute. Add garlic; cook and stir 30 seconds. Stir in tomatoes, milk and 2 tablespoons cheese; cook, covered, over medium heat until cheese begins to melt, 2-3 minutes. Stir in chicken. Serve with rice. If desired, top with additional cheese.

Nutrition Facts
Portion Size 318 g | ml
Amount Per Portion 287
1203
kcal
kilojoules
% Daily Value *
Total Fat 13g 17%
Saturated Fat 5.3g 26%
Sodium 403mg 18%
Total Carbohydrate 8.2g 3%
Dietary Fiber 2.6g 9%
Sugar 5.2g
Protein 33g 67%
Vitamin D 0.1mcg 1%
Calcium 196mg 15%
Iron 2.5mg 14%
Potassium 782mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 154.1 mcg 17%
Thiamin [B1] 0.27 mg 23%
Riboflavin [B2] 0.536 mg 41%
Niacin [B3] 12.497 mg 78%
Pantothenic acid [B5] 2.117 mg 42%
Vitamin B6 1.096 mg 64%
Cobalamin [B12] 0.378 mcg 0%
Floate [B9] 60.822 mcg 0%
Vitamin C 17.007 mg 19%
Vitamin D 0.105 mcg 1%
Vitamin E 2.59 mg 17%
Vitamin K 48.18 mcg 40%
Betaine 8.571 mg 0%
Choline 116.586 mg 21%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8.2 g 3%
Sugars 5.2 g 10%
Dietary fiber 2.6 g 9%
Carbohydrate 7.8 g 0%
Net carbs 3g
Aminoacids
Nutrient Amount DV
Alanine 1.7 g 0%
Arginine 1.974 g 0%
Aspartic acid 3.169 g 0%
Cysteine 0.324 g 0%
Glutamic acid 5.377 g 0%
Glycine 1.244 g 0%
Histidine 1.148 g 0%
Isoleucine 1.553 g 0%
Leucine 2.694 g 0%
Lysine 2.946 g 0%
Methionine 0.834 g 0%
Phenylalanine 1.331 g 0%
Proline 1.431 g 0%
Serine 1.294 g 0%
Threonine 1.433 g 0%
Tryptophan 0.404 g 0%
Tyrosine 1.186 g 0%
Valine 1.786 g 0%
Minerals
Nutrient Amount DV
Calcium 196.41 mg 15%
Copper 0.33 mg 37%
Fluoride 2.98 mcg 0%
Iron 2.46 mg 14%
Magnesium 62.64 mg 15%
Manganese 0.31 mg 13%
Phosphorus 431.9 mg 35%
Potassium 782.2 mg 17%
Selenium 29.04 mcg 53%
Sodium 402.98 mg 18%
Zinc 1.66 mg 15%
Other
Nutrient Amount DV
Water 259.941 g 0%
Ash 4.05 g 0%