⏱ 30 min totalSun-Dried Tomato & Goat Cheese Chicken
Per 1 serving · 262 g · 12 ingredients
of a 2,000 cal day
- Protein34g26% of calories
- Carbs10g8% of calories
- Fat39g67% of calories
At a glance
One serving of Sun-Dried Tomato & Goat Cheese Chicken (262 g) has 522 calories, with 34 g of protein, 10 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (68% DV), Vitamin A (33% DV) and Vitamin K (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 20%, 102% and 52% of the daily value.
High in
20%+ of the daily value
- Protein68%
- Vitamin A33%
- Vitamin K20%
- Riboflavin (B2)30%
- Niacin79%
- Vitamin B683%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin E16%
- Thiamine17%
- Vitamin B1215%
- Magnesium16%
- Zinc13%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat102%
- Cholesterol52%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ lb Chicken breast- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
2 tbsp Butter
½ cloves, minced Garlic
1 tbsp chopped Onion
³⁄₁₆ cup Chicken broth
¼ lemon yields Lemon juice
¼ cup Sun-dried tomatoes
1 tbsp, chopped Basil
1 oz Goat cheese
Directions
- 1
Heat olive oil in a large skillet over medium heat. Add the chicken breasts and season with salt and pepper. Sear one side for about 5-6 minutes.
- 2
Flip the chicken, cover the skillet, and cook for another 6-8 minutes until cooked through. Remove and set aside.
- 3
In the same skillet, add garlic, onion, and a quarter of the butter. Sauté over medium heat for 2 minutes.
- 4
Add broth and lemon juice, cooking until the sauce reduces by half, stirring occasionally for 5-7 minutes.
- 5
Reduce heat to low, then add the remaining butter, one tablespoon at a time, stirring well.
- 6
Stir in the sun-dried tomatoes, fresh basil, and salt to taste.
- 7
Return the chicken to the skillet. Top with goat cheese, cover, and let the cheese melt for 3-4 minutes.
- 8
Serve the chicken with the sauce poured over.
Vitamins & minerals
Amounts for 1 serving (262 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 297 μg | 33% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 1 μg | 3% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 13 mg | 79% |
| Vitamin B6 | 1 mg | 83% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 120 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 82 mg | 8% |
| Iron | 2 mg | 31% |
| Potassium | 936 mg | 20% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 385 mg | 55% |
| Zinc | 1 mg | 13% |
| Copper | 0.5 mg | 52% |
| Manganese | 0.4 mg | 17% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 215 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 6,197 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 279 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 522 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 99minWalking (3.5 mph)
- 63minCycling (moderate)
- 43minRunning (6 mph)
- 73minSwimming laps
Common questions
How many calories are in Sun-Dried Tomato & Goat Cheese Chicken?
One serving of Sun-Dried Tomato & Goat Cheese Chicken (1 serving) has 522 calories, which works out to 199 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Sun-Dried Tomato & Goat Cheese Chicken high in protein?
It provides a solid 34 g of protein per serving (68% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sun-Dried Tomato & Goat Cheese Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sun-Dried Tomato & Goat Cheese Chicken?
468 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sun-Dried Tomato & Goat Cheese Chicken?
5.9 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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