Lemon Chicken with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 23.2 g | (77 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 44.1 μg | (74 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 34.6 mg | (288 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 268 μg | (89 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 20.3 μg | (45 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 292 mg | (307 %) | ||
| Potassium | 1,730 mg | (43 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 533 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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)
Preparation steps
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.
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.
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 .
