Roasted Lemon Chicken

Name: Roasted Lemon Chicken
Total time: 1 h 5 min
Yield: 4
Ingredients: 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; 3 cups water; 1.5 tsps salt; 2 tsps butter; 1.5 cups Long grain rice; 24 ozs fresh Green beans (washed and ends trimmed); 2 Tbsps butter; salt (to taste); freshly ground Black pepper (to taste)

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Health Score:

71 / 100

Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

ready in 1 hr 5 min.

Ready in

Calories:

604

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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Ingredients

for

servings

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)

How healthy are the main ingredients?

Green beans Long grain rice olive oil thyme Chicken breast salt

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Preparation steps

For Lemon and Thyme Chicken:

Preheat oven to 375º F.

Rinse the chicken under cold running water and pat dry with paper towels. Season with salt and pepper.

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.

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.

For White Rice:

In a saucepan, bring water, salt and butter to a boil.

Add rice, stirring to incorporate. Cover tightly and reduce heat to medium low. Cook rice for 20 minutes. Do not remove lid.

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.