Chicken with Yogurt-Lemon White Sauce

1 serving of chicken with yogurt-lemon white sauce contains 648 Calories. The macronutrient breakdown is 35% carbs, 34% fat, and 31% protein. This is a good source of protein (89% of your Daily Value), potassium (16% of your Daily Value), and iron (53% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 45 minutes
Ingredients
Directions
- Combine lemon juice, oregano, coriander, garlic, and olive oil in a blender. Blend until smooth. Season with salt and pepper to taste.
- Marinate chicken in half the mixture for 1-4 hours in the refrigerator, turning occasionally.
- Pat chicken dry, season with salt and pepper, and cook in a skillet over medium-high heat until browned and cooked through to 165°F.
- Chop chicken and mix with remaining marinade. Refrigerate while preparing rice and sauce.
- Combine mayonnaise, yogurt, sugar, vinegar, parsley, lemon juice, and pepper for sauce. Season with salt to taste.
- Prepare rice according to package directions.
- Heat chicken with marinade until warmed through. Serve over rice, topped with white sauce.
Nutrition Facts
For 1 serving of chicken with yogurt-lemon white sauce (314g)
Nutrient | Value | %DV |
---|---|---|
Calories | 648 | |
Fats | 24g | 30% |
Saturated fats | 4g | 18% |
Trans fats | 0g | |
Cholesterol | 143mg | 48% |
Sodium | 189mg | 8% |
Carbs | 55g | 20% |
Net carbs | 53g | |
Fiber | 2g | 6% |
Sugar | 2g | |
Protein | 50g | |
Calcium | 66mg | 7% |
Iron | 4mg | 53% |
Potassium | 753mg | 16% |
Vitamin D | 0μg | 0.2% |
Vitamins and Minerals | ||
Alpha carotene | 0.3μg | |
Beta carotene | 51μg | |
Caffeine | 0mg | |
Choline | 164mg | 30% |
Copper | 0.2mg | 21% |
Fluoride | 0μg | |
Folate (B9) | 167μg | 42% |
Lycopene | 0μg | |
Magnesium | 76mg | 18% |
Manganese | 1mg | 37% |
Niacin | 21mg | 130% |
Pantothenic acid | 4mg | 71% |
Phosphorus | 485mg | 69% |
Retinol | 15μg | |
Riboflavin (B2) | 0.4mg | 29% |
Selenium | 53μg | 97% |
Theobromine | 0mg | |
Thiamine | 1mg | 45% |
Vitamin A IU | 139IU | |
Vitamin A | 19μg | 2% |
Vitamin B12 | 0.4μg | 17% |
Vitamin B6 | 2mg | 131% |
Vitamin C | 4mg | 5% |
Vitamin D IU | 3IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 3mg | 19% |
Vitamin K | 45μg | 37% |
Zinc | 2mg | 19% |
Sugars | ||
Sugar | 2g | |
Sucrose | 2g | |
Glucose | 0.1g | |
Fructose | 0.1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 4g | 18% |
Monounsaturated fats | 8g | |
Polyunsaturated fats | 7g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 5g | |
Alpha Linolenic Acid (ALA) | 1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 3g | |
Arginine | 3g | |
Aspartic acid | 4g | |
Cystine | 1g | |
Glutamic acid | 7g | |
Glycine | 2g | |
Histidine | 2g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 4g | |
Lysine | 4g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 2g |