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Baked Chicken with Spinach, Pears and Blue Cheese⏱ 25 min total
Recipes

Baked Chicken with Spinach, Pears and Blue Cheese

Per 1 serving · 328 g · 8 ingredients

Calories
404
20%
of a 2,000 cal day
  • Protein
    33g
    33% of calories
  • Carbs
    21g
    21% of calories
  • Fat
    21g
    46% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Baked Chicken with Spinach, Pears and Blue Cheese (328 g) has 404 calories, with 33 g of protein, 21 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (67% DV), Vitamin A (23% DV) and Vitamin K (157% DV). Keep an eye on saturated fat and cholesterol, which provide 34% and 35% of the daily value.

Per 100 g
123cal
low energy density
Protein per 100 cal
8.3g
Net carbs
17g
carbs minus fiber
Fiber
4.6g
12 g sugar

High in

20%+ of the daily value

  • Protein67%
  • Vitamin A23%
  • Vitamin K157%
  • Riboflavin (B2)30%
  • Niacin75%
  • Vitamin B683%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin C18%
  • Vitamin E19%
  • Thiamine11%
  • Calcium19%
  • Potassium17%

Watch

20%+ of the daily value

  • Saturated fat34%
  • Cholesterol35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min
  1. 1

    Preheat oven to 375°F. Season each chicken breast with salt and pepper. Heat 1 tablespoon olive oil in a large, oven-proof skillet and sear the breasts for 2 to 3 minutes on each side until lightly golden. Transfer the skillet to the oven and bake until the chicken is cooked through, about 15 minutes.

  2. 2

    Slice the pears and set aside. Heat 1 tablespoon olive oil in a large pan over medium heat and sauté the red onion until just softened, about 2 to 3 minutes. Add the spinach and toss until wilted. Season with salt and pepper, then transfer to a platter or divide between 4 plates.

  3. 3

    Wipe out the pan and heat the remaining 1 tablespoon olive oil with the vinegar. Add the pears and gently heat until warm. Stir in the parsley. Arrange the cooked chicken breasts on the spinach and top with the warmed pear slices and about 2 tablespoons of blue cheese per breast.

Vitamins & minerals

Amounts for 1 serving (328 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A208 μg
23%
Vitamin C16 mg
18%
Vitamin D0.1 μg
1%
Vitamin E3 mg
19%
Vitamin K188 μg
157%
Thiamine0.1 mg
11%
Riboflavin (B2)0.4 mg
30%
Niacin12 mg
75%
Vitamin B61 mg
83%
Folate (B9)89 μg
22%
Vitamin B121 μg
23%
Pantothenic acid2 mg
46%
Choline113 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium188 mg
19%
Iron2 mg
22%
Potassium776 mg
17%
Magnesium72 mg
17%
Phosphorus380 mg
54%
Zinc2 mg
16%
Copper0.2 mg
18%
Manganese0.4 mg
16%
Selenium31 μg
56%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene1,819 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose7 g—
Galactose0 g—
Glucose4 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol57 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 404 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 77min
    Walking (3.5 mph)
  • 48min
    Cycling (moderate)
  • 34min
    Running (6 mph)
  • 57min
    Swimming laps

Common questions

How many calories are in Baked Chicken with Spinach, Pears and Blue Cheese?

One serving of Baked Chicken with Spinach, Pears and Blue Cheese (1 serving) has 404 calories, which works out to 123 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Baked Chicken with Spinach, Pears and Blue Cheese high in protein?

Yes. It has 33 g of protein per serving, and 33% of its calories come from protein (8.3 g of protein per 100 calories).

Is Baked Chicken with Spinach, Pears and Blue Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baked Chicken with Spinach, Pears and Blue Cheese?

370 mg per serving.

How much sugar is in Baked Chicken with Spinach, Pears and Blue Cheese?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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