⏱ 30 min total

Pan Seared Chicken Breast with Vegetables

Name: Pan Seared Chicken Breast with Vegetables
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ³⁄₁₆ cup All-purpose flour; ½ dash Salt; ½ dash Black pepper; 10 oz Chicken breast; 2 tbsp Butter; ½ medium Red bell pepper; ½ package (10 oz) Spinach; ½ cup cherry tomatoes Cherry tomatoes; ½ tbsp Honey; 1 tsp Lemon juice; ½ tbsp Thyme

Per 1 serving · 626 g · 11 ingredients

Calories

719

36%
of a 2,000 cal day

Protein
72g
40% of calories
Carbs
37g
21% of calories
Fat
32g
40% of calories

Portion

✓ Protein-dense

At a glance

One serving of Pan Seared Chicken Breast with Vegetables (626 g) has 719 calories, with 72 g of protein, 37 g of carbohydrates and 32 g of fat. Most of its energy comes from protein (40% of calories). It is high in protein (143% DV), dietary fiber (21% DV) and Vitamin A (112% DV). Keep an eye on saturated fat and cholesterol, which provide 82% and 89% of the daily value.

Per 100 g

115cal

low energy density

Protein per 100 cal

9.9g

Net carbs

31g

carbs minus fiber

Fiber

14 g sugar

High in

20%+ of the daily value

Protein143%
Dietary fiber21%
Vitamin A112%
Vitamin C144%
Vitamin E43%
Vitamin K581%

Good source of

10–19% of the daily value

Calcium18%

Watch

20%+ of the daily value

Saturated fat82%
Cholesterol89%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Mix together the flour, salt, and pepper on a large plate.
2
Season each chicken breast with salt to taste, then dredge each chicken breast in the flour mixture.
3
In a large skillet heat 2 tablespoons of the butter over medium high heat.
4
Add the chicken and cook for 5-7 minutes on each side or until golden brown and cooked through (internal temperature reaches 165 degrees F). Transfer the chicken to a platter and cover with foil. Wipe out the pan with a paper towel.
5
Place the bell pepper in the pan, cook for 3-4 minutes. Add spinach and cook for 3 more minutes or until spinach is wilted and bell pepper is cooked through. Add cherry tomatoes and season the vegetables with salt and pepper.
6
Place the vegetables on the serving platter alongside the chicken.
7
Melt the remaining 2 tablespoons of butter in the pan until the butter has started to brown. Whisk in the honey, lemon juice, thyme leaves, and salt and pepper to taste. Remove the pan from the heat.
8
Pour the sauce over the chicken and vegetables and serve. Garnish with lemon slices and thyme sprigs if desired. Enjoy!

Vitamins & minerals

Amounts for 1 serving (626 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,008 μg	112%
Vitamin C	130 mg	144%
Vitamin D	0.4 μg	3%
Vitamin E	6 mg	43%
Vitamin K	697 μg	581%
Thiamine	0.4 mg	37%
Riboflavin (B2)	1 mg	63%
Niacin	29 mg	184%
Vitamin B6	3 mg	217%
Folate (B9)	348 μg	87%
Vitamin B12	1 μg	29%
Pantothenic acid	5 mg	93%
Choline	277 mg	50%

Minerals

Nutrient	Amount	% Daily Value
Calcium	183 mg	18%
Iron	6 mg	73%
Potassium	2,089 mg	44%
Magnesium	215 mg	51%
Phosphorus	738 mg	105%
Zinc	3 mg	28%
Copper	0.4 mg	42%
Manganese	2 mg	65%
Selenium	74 μg	134%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	4 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	87 μg	—
Arginine	5 g	—
Aspartic acid	7 g	—
Beta carotene	9,369 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	7 g	—
Galactose	0.4 g	—
Glucose	6 g	—
Glutamic acid	11 g	—
Glycine	3 g	—
Histidine	3 g	—
Hydroxyproline	0 g	—
Isoleucine	3 g	—
Lactose	0 g	—
Leucine	6 g	—
Lycopene	1,917 μg	—
Lysine	6 g	—
Maltose	0.1 g	—
Methionine	2 g	—
Monounsaturated fats	8 g	—
Phenylalanine	3 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	210 μg	—
Serine	3 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	3 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	1 g	—
Tyrosine	3 g	—
Valine	4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.4 μg	—

Burning 719 calories

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

136min
Walking (3.5 mph)
86min
Cycling (moderate)
60min
Running (6 mph)
101min
Swimming laps

Common questions

How many calories are in Pan Seared Chicken Breast with Vegetables?

One serving of Pan Seared Chicken Breast with Vegetables (1 serving) has 719 calories, which works out to 115 calories per 100 g. That is about 36% of a 2,000-calorie day.

Are Pan Seared Chicken Breast with Vegetables high in protein?

Yes. It has 72 g of protein per serving, and 40% of its calories come from protein (9.9 g of protein per 100 calories).

Are Pan Seared Chicken Breast with Vegetables keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 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 Pan Seared Chicken Breast with Vegetables?

328 mg per serving.

How much sugar is in Pan Seared Chicken Breast with Vegetables?

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

Nutrition Facts

Serving size1 serving (626 g)

Calories719

% Daily Value*

Total fat 32g	40%
Saturated fat 16g	82%
Trans fat 0.9g
Cholesterol 268mg	89%
Sodium 328mg	14%
Total carbohydrate 37g	13%
Dietary fiber 6g	21%
Total sugars 14g
Protein 72g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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