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Sardines and Chicken with Currants and Roasted Pine Nuts

Sardines and Chicken with Currants and Roasted Pine Nuts

This dish combines the rich flavors of the Mediterranean with the nutritional powerhouse of chicken, sardines, and currants, enhanced by the crunch of roasted pine nuts. It's a perfect blend of protein, healthy fats, and antioxidants, designed to nourish the body while delighting the palate.

45 min4 servingsmediterraneanmain course
mediterranean

Nutrition Facts

Per serving

Calories490
% Daily Value*
Total Fat 32g41%
Saturated Fat 8g39%
Trans Fat 0g
Cholesterol 99mg33%
Sodium 667mg29%
Total Carbohydrate 16g6%
Dietary Fiber 1g5%
Total Sugars 12g
Protein 30g61%
Calcium 224mg17%
Iron 2.4mg13%
Potassium 608mg13%
Vitamin A 0.08mcg
Vitamin C 3.5mg4%
Vitamin B6 0.02mg1%
Vitamin E 0.7mg5%
Vitamin K 4.2mcg3%
Magnesium 57mg14%
Zinc 1.3mg11%
Folate 2.9mcg1%

Approximate values — some ingredient data may be incomplete.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 1 pound chicken breast
  • 4 ounces sardine fillets
  • 0.25 cup currants
  • 2 tablespoons pine nuts
  • 3 tablespoons olive oil
  • 2 cloves garlic
  • 0.5 cup white wine
  • 0.5 cup chicken broth
  • 0.25 cup parsley
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper

Instructions

  1. 1Preheat the oven to 350°F (175°C). Roast the pine nuts on a baking sheet until golden, about 5 minutes. Set aside.
  2. 2Season the chicken breasts with salt and pepper.
  3. 3In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the chicken and cook until golden brown on both sides, about 5 minutes per side. Remove the chicken from the skillet.
  4. 4In the same skillet, add the remaining olive oil and garlic. Sauté for 1 minute.
  5. 5Add the white wine to deglaze the skillet, scraping up any browned bits from the bottom.
  6. 6Add the chicken broth and bring to a simmer.
  7. 7Return the chicken to the skillet, cover, and simmer until the chicken is cooked through, about 15 minutes.
  8. 8In the last 5 minutes of cooking, add the sardine fillets to the skillet.
  9. 9Remove the skillet from the heat and stir in the currants, roasted pine nuts, lemon juice, and fresh parsley.
  10. 10Adjust seasoning with salt and pepper to taste.
  11. 11Let the dish sit for a few minutes for flavors to meld.
  12. 12Serve warm.

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