Roasted Lemon Chicken
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
604
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 604 cal. | (29 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 65.8 μg | (110 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 33.3 mg | (278 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 17.7 μg | (39 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,054 mg | (26 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 470 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For Lemon and Thyme Chicken
- 4 boneless Chicken breasts (halves)
- salt (to taste)
- freshly ground Black pepper (to taste)
- 3 Tbsps good-quality olive oil
- 8 sprigs fresh thyme (roughly chopped)
- 2 Tbsps fresh lemon zest
- 1 cup dry white wine
- 2 fresh lemons
- For White Rice
- 3 cups water
- 1 ½ tsps salt
- 2 tsps butter
- 1 ½ cups Long grain rice
- For Green Beans
- 24 ozs fresh Green beans (washed and ends trimmed)
- 2 Tbsps butter
- salt (to taste)
- freshly ground Black pepper (to taste)
Preparation steps
1.
For Lemon and Thyme Chicken:
2.
Preheat oven to 375º F.
3.
Rinse the chicken under cold running water and pat dry with paper towels. Season with salt and pepper.
4.
Heat the oil in a cast iron skillet or roasting pan and brown the chicken on all sides. Sprinkle the chicken with thyme and lemon zest and pour the white wine to the pan. Quarter one lemon and add that to the pan as well.
5.
Roast chicken, basting several times, for approximately 30 minutes, or until juices run clear and chicken is cooked through. Serve with rice and green beans; garnish with lemon wedges.
6.
For White Rice:
7.
In a saucepan, bring water, salt and butter to a boil.
8.
Add rice, stirring to incorporate. Cover tightly and reduce heat to medium low. Cook rice for 20 minutes. Do not remove lid.
9.
Remove pan from heat source and fluff rice with a fork.
10.
For Green Beans:
11.
In a saucepan of salted boiling water, cook the beans until fork tender, about 8 minutes. Drain thoroughly, add butter and season with salt and pepper to taste. Serve hot.
