Lemon Chicken with Vegetables

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Lemon Chicken with Vegetables
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
408
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie408 cal.(19 %)
Protein56 g(57 %)
Fat10 g(9 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage23.2 g(77 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E7.2 mg(60 %)
Vitamin K44.1 μg(74 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin34.6 mg(288 %)
Vitamin B₆1.9 mg(136 %)
Folate268 μg(89 %)
Pantothenic acid3 mg(50 %)
Biotin20.3 μg(45 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C292 mg(307 %)
Potassium1,730 mg(43 %)
Calcium220 mg(22 %)
Magnesium153 mg(51 %)
Iron7.4 mg(49 %)
Iodine13 μg(7 %)
Zinc3.6 mg(45 %)
Saturated fatty acids1.8 g
Uric acid533 mg
Cholesterol124 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
4 Chicken breasts
3 large lemons (juiced)
Lemon wedge
4 Tbsps thyme
4 Tbsps Caper (in brine)
olive oil
4 Bell pepper (Red and yellow)
2 Artichoke
4 scallions
200 grams Beans
8 garlic cloves
salt
peppers (freshly ground)
How healthy are the main ingredients?
thymeChicken breastlemonolive oilArtichokegarlic clove

Preparation steps

1.

Mix together the lemon juice and 2 tablespoons oil and season with salt and pepper. Mix together and pour over the fillets. Marinate 40 minutes.

2.

Rinse and peel all the vegetables. Halve and core bell peppers. Blanch beans in salted water for 5 minutes and drain. Cut artichokes into 2 halves each and cook 8 to 10 minutes in salted water. Drain. Heat 5 tablespoons of oil and fry all vegetables over medium heat along with the garlic cloves for about 5 minutes, stirring constantly.

3.

Heat 2 tablespoons oil in a pan. Lift the meat from the marinade and drain. Add to the hot oil and fry on both sides until golden brown. Lift from the pan and arrange on plates. Season with salt and pepper. Rinse capers and drain. Add remaining marinade, capers and thyme to the oil in the pan and boil briefly. Drizzle sauce over the chicken breasts, arrange the vegetables on the salad and serve garnished with the lemon wedges. If desired, season the vegetables with salt and pepper .