Mediterranean-style Healthy Chicken

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Mediterranean-style Healthy Chicken
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
269
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie269 cal.(13 %)
Protein51 g(52 %)
Fat5 g(4 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage0.7 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E0.9 mg(8 %)
Vitamin K13 μg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin31.3 mg(261 %)
Vitamin B₆1.1 mg(79 %)
Folate24 μg(8 %)
Pantothenic acid1.9 mg(32 %)
Biotin4.6 μg(10 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C30 mg(32 %)
Potassium661 mg(17 %)
Calcium132 mg(13 %)
Magnesium75 mg(25 %)
Iron2.6 mg(17 %)
Iodine8 μg(4 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.4 g
Uric acid382 mg
Cholesterol136 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
4 skinless, boneless Chicken breasts
cup chicken stock
1 lemon (finely grated zest)
¼ cup lemon juice
salt
freshly ground Black pepper
2 lemons (halved)
To garnish
Arugula
½ cup Parmesan (coarsely grated)
How healthy are the main ingredients?
ParmesanChicken breastlemonsaltlemonArugula

Preparation steps

1.
Put the chicken into a shallow non-metal dish.
2.
Mix together the stock, lemon zest and juice and season with a sprinkling of salt and pepper. Pour over the chicken. Cover and leave to stand for 1-2 hours, turning the chicken from time to time.
3.
Heat the grill.
4.
Put the chicken on the grill rack and grill for 5 minutes. Turn the chicken over and brush with the marinade. Grill for a further 5 minutes, until the chicken is cooked through and there are no pink juices, when the chicken is pierced with a knife. Discard any remaining marinade. Add the lemon halves to the grill for the last 3 minutes of grilling, until lightly browned.
5.
Cut the chicken into pieces and place on serving plates with the lemons. Scatter over the rocket and cheese.