Sesame Chicken Bake

with broccoli
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Sesame Chicken Bake
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
425
calories
Calories

Healthy, because

Even smarter

Nutritional values

This light meal is a perfect dish for those who are trying to lose weight. The meat is lean and full of protein and it is combined with a low fat sauce and broccoli, which contains many vital nutrients and few calories. 

Serve with a side salad and some rice or potatoes for a complete meal.

1 serving contains
(Percentage of daily recommendation)
Calorie425 kcal(20 %)
Protein51.85 g(53 %)
Fat17.73 g(15 %)
Carbohydrates9.26 g(6 %)
Sugar added0 g(0 %)
Roughage3.14 g(10 %)
Vitamin A226.96 mg(28,370 %)
Vitamin D0.2 μg(1 %)
Vitamin E0.32 mg(3 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.47 mg(43 %)
Niacin22.01 mg(183 %)
Vitamin B₆1.01 mg(72 %)
Folate60.67 μg(20 %)
Pantothenic acid2.81 mg(47 %)
Vitamin B₁₂0.78 μg(26 %)
Vitamin C82.11 mg(86 %)
Potassium793.75 mg(20 %)
Calcium79.36 mg(8 %)
Magnesium68.46 mg(23 %)
Iron6.17 mg(41 %)
Zinc4.54 mg(57 %)
Saturated fatty acids4.5 g
Cholesterol254.72 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4
Chicken legs (ready to cook)
peppers (freshly ground)
2
organic lemons
4 cups
4
garlic (cloves)
cup
½ cup
2 tablespoons
How healthy are the main ingredients?
saltlemongarlicolive oil

Preparation steps

1.

Preheat the oven to 350F.

2.
Wash and pat the chicken legs dry. Separate at the joint. Season with salt and pepper.
3.
Wash the lemons under hot water and pat dry. Slice into bite-sized pieces.
4.
Wash and clean the broccoli. Cut into small pieces and blanch in boiling, salted water for about 4 minutes. Refresh in cold water.
5.
Press the garlic and place into a greased casserole dish along with the lemon, broccoli and chicken pieces. Pour in the wine and the broth. Sprinkle with the sesame seeds and bake in the preheated oven for about 30 minutes.
6.
Remove from the oven and serve immediately.