Citrus Chicken with Vegetables

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Citrus Chicken with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
445
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie445 kcal(21 %)
Protein33.88 g(35 %)
Fat15 g(13 %)
Carbohydrates48.38 g(32 %)
Sugar added17.25 g(69 %)
Roughage11.71 g(39 %)
Vitamin A2,534.73 mg(316,841 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.96 mg(8 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.19 mg(17 %)
Niacin18.6 mg(155 %)
Vitamin B₆0.98 mg(70 %)
Folate186.84 μg(62 %)
Pantothenic acid1.31 mg(22 %)
Biotin4.54 μg(10 %)
Vitamin B₁₂0.32 μg(11 %)
Vitamin C98.52 mg(104 %)
Potassium780.75 mg(20 %)
Calcium154.81 mg(15 %)
Magnesium95 mg(32 %)
Iron2.47 mg(16 %)
Zinc1.61 mg(20 %)
Saturated fatty acids8.09 g
Cholesterol103.63 mg

Ingredients

for
4
Ingredients
4 boneless, skinless Chicken breasts (halves)
2 fresh lemons
4 tablespoons honey
2 cloves garlic (peeled and crushed)
1 tablespoon hot Mustard
6 ½ cups carrots (peeled and coarsely chopped)
3 sprigs fresh thyme (leaves plucked)
salt (to taste)
freshly ground Black pepper (to taste)
For Steamed Savoy Cabbage
1 head small Savoy cabbage (cored)
¼ cup butter
1 tablespoon fresh Sage (finely chopped)
salt (to taste)
freshly ground Black pepper (to taste)
How healthy are the main ingredients?
Chicken breastlemonhoneygarlicMustardcarrot

Preparation steps

1.
Rinse chicken under cold running water and pat dry with paper towels. Using a sharp knife, make several slits on the top of each chicken breast.
2.
In a small bowl, whisk the juice from 1 lemon, honey, garlic, and hot mustard together. Pour the marinade into a resealable plastic storage bag and add the chicken breasts. Squeeze the bag several times to thoroughly coat the chicken. Marinate for at least 30 minutes.
3.
Preheat oven to 350º F.
4.
Place the marinated chicken breasts in a ovenproof baking dish. Scatter the carrots and fresh thyme over and around the chicken breasts. Cut the remaining lemon into wedges and add to the chicken mixture.
5.
Bake for about 30 minutes or until the chicken is cooked through and the carrots are tender crisp. Add a few tablespoons of chicken broth or water if needed. Season with salt and pepper.
6.
For the Steamed Savoy Cabbage:
7.
In a saucepan slightly larger than the cabbage, bring 2-inches of water to a boil. Add the cabbage, cover tightly and steam until tender, about 10 to 12 minutes. Arrange is serving bowl.
8.
Meanwhile, in a small skillet, melt butter over medium heat. Saute sage, stirring constantly, until crisp, about 3 to 4 minutes. Season with salt and pepper. Drizzle sage butter over the cabbage and serve with the chicken.