EatSmarter exclusive recipe

Lemon Chicken with Carrots, Parsnips and Leeks

in Vegetable Broth
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Lemon Chicken with Carrots, Parsnips and Leeks

Lemon Chicken with Carrots, Parsnips and Leeks - Chicken at its finest—gently cooked in spicy broth

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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
403
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chicken breast contains a lot of protein, little fat, and, unlike some other types of meat, also little purine. The latter is especially beneficial for those who suffer from gout and must ensure that their diet is low in purines. This low-cholesterol and low-calorie poultry dish is ideal.

 

 

Treat yourself to some organic chicken! The breast meat of the organic roosters tastes much more flavorful and contains less hormones than those that are factory farmed. 

1 serving contains
(Percentage of daily recommendation)
Calorie403 kcal(19 %)
Protein56 g(57 %)
Fat7 g(6 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin35.8 mg(298 %)
Vitamin B₆1.6 mg(114 %)
Folate84 μg(28 %)
Pantothenic acid2.6 mg(43 %)
Biotin11 μg(24 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C91 mg(96 %)
Potassium1.6 mg(0 %)
Calcium209 mg(21 %)
Magnesium144 mg(48 %)
Iron4.3 mg(29 %)
Iodine12.4 μg(6 %)
Zinc2.7 mg(34 %)
Saturated fatty acids1 g
Uric acid529 mg
Cholesterol132 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 Chicken breasts
1 onion
1 bunch Soup vegetables (plus other aromatic vegetables such as celery or onion)
½ small lemon
1 tablespoon vegetable oil
salt
2 black peppercorns
1 bay leaf
2 Lime leaves
2 cloves
2 allspice
1 Kohlrabi
3 waxy potatoes
4 ounces Peas (frozen)
How healthy are the main ingredients?
Chicken breastonionlemonsaltclovesKohlrabi
Preparation

Kitchen utensils

1 Small knife, 1 Peeler, 1 Large knife, 1 Cutting board, 1 Measuring cups, 1 fine Sieve, 1 Plate, 1 Paper towel, 1 Pot (with lid), 1 Slotted spoon, 1 Wooden spoon, 1 Pot

Preparation steps

1.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 1

Rinse chicken breasts and pat dry with paper towels.

2.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 2

Halve an unpeeled onion.

3.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 3

From soup vegetables, peel carrots and parsley root. Trim leeks and celery. Chop 1 carrot, half of the parsley root, half of the celery and the greens of the leeks. Pluck some of the celery leaves, rinse and set aside.

4.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 4

Rinse the lemon in hot water, then cut into slices.

5.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 5

In a pot coated with oil, sear the onion halves over high heat, remove from pan. In the same pot coated with oil, cook the chicken breasts over medium heat. Turn as needed for even cooking.

6.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 6

Add the onion halves, chopped soup vegetables and celery leaves to the pot. Pour in approximately 2 cups of water and bring to a quick boil. Add salt, peppercorns, bay leaf, lime leaves, cloves, allspice berries, and lemon slices. Simmer for about 20 minutes with the lid ajar.

7.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 7

Meanwhile, roughly chop the rest of the soup vegetables. Scrub and peel potatoes and kohlrabi and cut into uniform pieces.

8.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 8

Remove chicken from the pot and set aside.

9.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 9

Pour cooking liquid through a fine sieve into another pot. Season with salt and pepper to taste.

10.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 10

Over medium heat, bring potatoes and remaining soup vegetables to a simmer. Cook for about 15 minutes.

11.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 11

Add peas and chicken and simmer for another 5 minutes.

12.
Lemon Chicken with Carrots, Parsnips and Leeks preparation step 12

Using a slotted spoon, transfer vegetables from the pot onto plates.  Top each plate with a little broth. Arrange chicken over the vegetable broth. Sprinkle with reserved chopped celery leaves and serve.