⏱ 28 min totalOne Pan Cheesy Jalapeno Chicken
Per 1 serving · 390 g · 17 ingredients
of a 2,000 cal day
- Protein49g34% of calories
- Carbs30g21% of calories
- Fat30g46% of calories
- ✓ Protein-dense
At a glance
One serving of One Pan Cheesy Jalapeno Chicken (390 g) has 578 calories, with 49 g of protein, 30 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (98% DV), Vitamin C (25% DV) and Vitamin E (33% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 38%, 37% and 51% of the daily value.
High in
20%+ of the daily value
- Protein98%
- Vitamin C25%
- Vitamin E33%
- Riboflavin (B2)33%
- Niacin110%
- Vitamin B6111%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A12%
- Thiamine13%
- Folate (B9)16%
- Potassium18%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium38%
- Saturated fat37%
- Cholesterol51%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ fruit Lime
1 tbsp Canola oil
6 oz Chicken breast
¼ tsp Chili powder
¼ tsp, ground Oregano- 🥄³⁄₁₆ tsp Salt
⅛ tsp, ground Cumin seed
⅛ tsp Black pepper
⅛ tsp Onion
⅛ cup All-purpose flour
½ cup Sweet corn
½ pepper Jalapeno peppers
½ cloves, minced Garlic
½ lime yields Lime juice- 🥄⅛ cup Water
¼ cup, shredded Cheddar cheese
½ tbsp Cilantro
Directions
- 1
Halve the chicken breasts and pound to an even 1/2-inch thickness for quick, even cooking.
- 2
In a bowl, combine chili powder, oregano, salt, cumin, black pepper, and minced onion flakes. Add the chicken and rub to coat thoroughly.
- 3
Place the flour in a shallow dish and lightly dredge the seasoned chicken; shake off excess and let it sit while the pan heats.
- 4
Heat half of the oil in a large oven-safe skillet over medium-high until shimmering. Sear the chicken in batches without crowding, about 3 minutes per side, until golden; transfer to a plate.
- 5
Position an oven rack in the upper third and preheat the broiler to High.
- 6
Add the remaining oil to the skillet, then the corn, jalapeños, and garlic. Cook, stirring often, 2–3 minutes until the corn is lightly browned and fragrant.
- 7
Return the chicken and any juices to the pan. Pour in the lime juice and water; simmer until the liquid reduces and mostly absorbs, 2–4 minutes.
- 8
Sprinkle evenly with the shredded cheese and place under the broiler until melted and bubbly, 2–3 minutes. Watch closely to avoid over-browning.
- 9
Remove from the oven and finish with chopped cilantro. Rest 2–3 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (390 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 104 μg | 12% |
| Vitamin C | 22 mg | 25% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 18 mg | 110% |
| Vitamin B6 | 1 mg | 111% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 3 mg | 62% |
| Choline | 163 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 231 mg | 23% |
| Iron | 2 mg | 23% |
| Potassium | 823 mg | 18% |
| Magnesium | 78 mg | 19% |
| Phosphorus | 566 mg | 81% |
| Zinc | 3 mg | 23% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.3 mg | 12% |
| Selenium | 53 μg | 97% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 19 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 218 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.4 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 4 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 84 μg | — |
| Serine | 2 g | — |
| Starch | 11 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 578 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 110minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 81minSwimming laps
Common questions
How many calories are in One Pan Cheesy Jalapeno Chicken?
One serving of One Pan Cheesy Jalapeno Chicken (1 serving) has 578 calories, which works out to 148 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is One Pan Cheesy Jalapeno Chicken high in protein?
Yes. It has 49 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).
Is One Pan Cheesy Jalapeno Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 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 One Pan Cheesy Jalapeno Chicken?
867 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One Pan Cheesy Jalapeno Chicken?
3.1 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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