Tunisian Chicken

1. Preheat a non-stick frying pan. Dry fry the onion for 2-3 minutes until soft.

2. Add the chicken and garlic and cook briskly, turning the chicken regularly to seal on all sides.

3. Add the spices with 2-3 tbs of broth and sprinkle the flour over. Mix well, 'cooking out' the flour for 1 minute.

4. Gradually mix in the remaining broth. Add the oregano, tomatoes, orange peel and juice.

5. Cover and simmer gently for 20 minutes.

6. Season to taste and serve.

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Nutrient	Quantity
Total fats	5.1993 g
Protein	19.6009 g
Carbohydrates	46.3087 g
Energy	295.0109 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0786 g
Water	789.8865 g
Aspartic acid	0.5813 g
Calcium, Ca	145.8405 mg
Lutein + zeaxanthin	618.0719 g
Fiber, total dietary	7.3759 g
Carotene, beta	1281.8055 g
Niacin	9.4575 mg
Vitamin A, RAE	131.2794 g
Arginine	0.2955 g
Riboflavin	0.3058 mg
Tocopherol, beta	0.0223 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0062 g
Fatty acids, total saturated 20:1	0.036 g
Glutamic acid	1.44 g
Sodium, Na	1980.0507 mg
Fatty acids, total saturated 16:1 undifferentiated	0.208 g
Total lipid (fat)	5.1993 g
Manganese, Mn	1.2863 mg
Fructose	5.1357 g
Proline	0.1425 g
Fatty acids, total saturated 16:0	0.9259 g
Sucrose	1.5931 g
Choline, total	65.8929 mg
Sugars, total	27.8309 g
Serine	0.1163 g
Fatty acids, total saturated 10:0	0.0007 g
Fatty acids, total saturated 18:0	0.2336 g
Vitamin B-6	0.5413 mg
Selenium, Se	8.9153 g
Ash	8.5042 g
Fatty acids, total saturated 18:1 undifferentiated	1.9275 g
Pantothenic acid	0.8449 mg
Phenylalanine	0.1197 g
Copper, Cu	0.6274 mg
Betaine	0.4814 mg
Thiamin	0.3463 mg
Methionine	0.0229 g
Iron, Fe	4.6869 mg
Carbohydrate, by difference	46.3087 g
Phosphorus, P	339.0779 mg
Folate, total	129.6422 g
Tocopherol, gamma	0.5123 mg
Lycopene	5747.7811 g
Alanine	0.1237 g
Cholesterol	3.15 mg
Valine	0.0978 g
Fatty acids, total saturated 18:2 undifferentiated	1.051 g
Glycine	0.1025 g
Carotene, alpha	235.7422 g
Glucose (dextrose)	5.9634 g
Fatty acids, total saturated 14:0	0.0412 g
Zinc, Zn	1.5991 mg
Isoleucine	0.0802 g
Tocopherol, delta	0.0092 mg
Fatty acids, total saturated 12:0	0.0032 g
Fatty acids, total polyunsaturated	1.1611 g
Leucine	0.1251 g
Tocotrienol, alpha	0.0863 mg
Vitamin A, IU	2612.8613 IU
Folate, DFE	129.6422 g
Tryptophan	0.0411 g
Vitamin C, total ascorbic acid	126.3612 mg
Phytosterols	44.6702 mg
Galactose	0.0015 g
Fatty acids, total polyunsaturated 18:1 c	0.0071 g
Tyrosine	0.0633 g
Vitamin B-12	0.63 g
Vitamin K (phylloquinone)	25.5061 g
Fatty acids, total saturated	1.2407 g
Histidine	0.0601 g
Fatty acids, total monounsaturated	2.2013 g
Threonine	0.1103 g
Folate, food	129.6422 g
Cryptoxanthin, beta	335.7513 g
Vitamin E (alpha-tocopherol)	1.8569 mg
Magnesium, Mg	82.7534 mg
Lysine	0.1426 g
Potassium, K	1720.277 mg
Cystine	0.0359 g
Fluoride, F	6.8979 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Orange juice	0.66 cup	74.4	17.1947	0.3307
Chicken breast	4 boneless	0	0	0
Cinnamon	1 teaspoon	0	0	0
Tomato	1 can	40.2099	8.6898	0.4468
Oregano	1 teaspoon	2.65	0.6892	0.0428
coriander seed	1 teaspoon	5.364	0.9898	0.3199
Garlic Clove	2	0	0	0
cumin	1 teaspoon	7.875	0.929	0.4677
cayenne pepper	0.5 teaspoon	2.862	0.5097	0.1554
purpose flour	2 tablespoons	0	0	0
salt black pepper	0	0	0	0
chicken broth	1.25 cups	97.65	2.3625	3.276
cardamom pod	6	0	0	0
orange peel	2 pieces	0	0	0
red onion	1	64	14.944	0.16