⏱ 50 min totalGrilled Chicken with Edamame Skordalia
Per 1 serving · 218 g · 7 ingredients
of a 2,000 cal day
- Protein36g35% of calories
- Carbs6.7g7% of calories
- Fat26g58% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Grilled Chicken with Edamame Skordalia (218 g) has 403 calories, with 36 g of protein, 6.7 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (72% DV), Vitamin E (25% DV) and Vitamin K (43% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 31% of the daily value.
High in
20%+ of the daily value
- Protein72%
- Vitamin E25%
- Vitamin K43%
- Riboflavin (B2)30%
- Niacin75%
- Vitamin B682%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin C11%
- Thiamine16%
- Vitamin B1215%
- Calcium15%
- Potassium15%
Watch
20%+ of the daily value
- Saturated fat22%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 breast fillet Chicken breast
¾ clove Garlic
½ tbsp Lemon juice
½ cup Edamame
1 ½ tbsp Parmesan cheese
2 tbsp, chopped Basil
¹⁄₁₆ cup Olive oil
Directions
- 1
Cook the frozen edamame in a large saucepan of boiling salted water until just tender, about 10 minutes. Drain, reserving 1 cup of the cooking liquid for the skordalia.
- 2
Peel the garlic. Combine the basil, 1/3 cup of oil, and garlic in a food processor; blend until the basil and garlic are finely chopped. Transfer 2 tablespoons of the basil oil to a small bowl and reserve.
- 3
Add the edamame, 1/2 cup of the reserved cooking liquid, Parmesan, and lemon juice to the remaining basil oil in the processor; puree until the mixture is almost smooth, adding more cooking liquid by tablespoonfuls if the mixture is dry. Season generously with salt and pepper. Set the skordalia aside.
- 4
Prepare a barbecue to medium-high heat. Brush the grill with oil. Brush the chicken breasts on both sides with the reserved basil oil; sprinkle with salt and pepper. Grill until the chicken is just cooked through, about 6 minutes per side. Slice the chicken breasts crosswise.
- 5
Spoon the warm or room-temperature skordalia onto 4 plates. Top with the chicken.
Vitamins & minerals
Amounts for 1 serving (218 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 39 μg | 4% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 52 μg | 43% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 82% |
| Folate (B9) | 195 μg | 49% |
| Vitamin B12 | 0.3 μg | 15% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 133 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 2 mg | 26% |
| Potassium | 718 mg | 15% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 408 mg | 58% |
| Zinc | 2 mg | 17% |
| Copper | 0.3 mg | 29% |
| Manganese | 1 mg | 31% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 172 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 25 μg | — |
| Serine | 2 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 403 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 48minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Grilled Chicken with Edamame Skordalia?
One serving of Grilled Chicken with Edamame Skordalia (1 serving) has 403 calories, which works out to 185 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Grilled Chicken with Edamame Skordalia high in protein?
Yes. It has 36 g of protein per serving, and 35% of its calories come from protein (8.9 g of protein per 100 calories).
Is Grilled Chicken with Edamame Skordalia keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Grilled Chicken with Edamame Skordalia?
185 mg per serving.
How much sugar is in Grilled Chicken with Edamame Skordalia?
1.8 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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