Lemon-Rosemary Pasta Chicken
A dish full of summer flavours
LOW
Energy Density
1.3kcal/g
1.3kcal/g
MED
Fat
22ছ / serving
22ছ / serving
LOW
Saturates
4.1ছ / serving
4.1ছ / serving
LOW
Sugars
23ছ / serving
23ছ / serving
LOW
Salt
0.7ছ / serving
0.7ছ / serving
MED
Fibre
11ছ / serving
11ছ / serving
Suitable for:HalalKosherPartyPregnancy
Preparation
- chop the onion and carrots into ~1cm pieces
- Zest the lemon
- Finely chop the fresh herbs (or grind them)
- Season the chicken with salt, pepper, and the zest of the lemon
- Heat half the oil in a large pan and fry the chicken on each side for around 4-5 mins over a medium heat
- Remove the chicken and place in a large casserole dish
- Add the onions and carrots to the pan and cook for around 5 minutes until the onions are softened and translucent
- Add the rest of the oil, the garlic, rosemary, thyme and apple and cook for around 5 মিনিট
- Add the cider, wine, dijon, juice of the lemon and around 120ml of water and bring to a boil
- Transfer into the casserole dish and add the orzo
- Cover with foil
- Bake in the oven for around 40 মিনিট. The chicken should reach a temperature of at least 74C. If you prefer the sauce to be less runny cook for a little longer, if you prefer the sauce ot be more like a gravy then add a splash of extra water
Notes
- The orzo can be swapped with rice, or a mix of both can be used. The quantity of water may need to be adjusted
- The cider should be apple cider for drinking - not cider vinegar
- Ideally use a dry white wine from France or Italy e.g. Pinot Grigio or Sauvignon Blanc
Ingredients
- 4 chicken breasts
- 1tsp smoked paprika
- 1 lemon
- Pinch salt
- Pinch black pepper
- 4tbsp olive oil
- 1 onion
- 3 carrots
- 300g orzo
- 4 cloves garlic
- 4tbsp fresh rosemary
- 1tbsp fresh thyme
- 1 apple
- 500ml cider
- 250ml white wine
- 2tbsp dijon mustard
Equipment
Nutritional Facts
- Serving size: 695.2ছ
- (35% / 44%) Calories: 878kcal
- (40%)Total fat: 22ছ
- (21%) Saturated fat: 4.1ছ
- (40%) Unsaturated fat: 14ছ
- Mono: 11ছ
- Poly: 3ছ
- (49%) Cholesterol: 146mg
- Trans Fat: 0ছ
- (33%)Total carbohydrates: 99ছ
- Starch: 0ছ
- (77%) Sugars: 23ছ
- Sucrose: 1.1ছ
- Glucose: 1.1ছ
- Maltose: 1.5ছ
- Lactose: 0ছ
- Fructose: 1ছ
- Galactose: 0ছ
- (44%) Fibre: 11ছ
- (116%)Protein: 58ছ
- Salts
- (14%) Sodium: 286mg
- (45%) Potassium: 1.6ছ
- Minerals
- Calcium: 15%
- Iron: 45%
- Zinc: 31%
- Magnesium: 43%
- Phosphorus: 95%
- Copper: 56%
- Manganese: 10%
- Selenium: 970%
- Fluoride: 84%
- Cryptoxanthin: 48mg
- Lycopene: 0%
- Lutein: 0.4ছ
- Vitamins
- Vitamin A: 818µছ
- Thiamin (B1): 33%
- Riboflavin (B2): 50%
- Niacin (B3): 147%
- Vitamin B5: 70%
- Vitamin B6: 154%
- Folate (B9): 17%
- Vitamin B12: 17%
- Choline: 36%
- Vitamin C: 48%
- Vitamin D: 0%
- Vitamin E: 33%
- Vitamin K: 18%
- Arginine: 3.4ছ
- Aspartic Acid: 4.8ছ
- Glutamate: 10.2ছ
- Glycine: 2.4ছ
- Proline: 2.7ছ
- Serine: 2.2ছ
- Tyrosine: 1.8ছ
- Alanine: 3ছ
- Cystine: 0.7ছ
- Amino Acids
- Histidine: 1.9ছ
- Isoleucine: 2.6ছ
- Leucine: 4.5ছ
- Methionine: 1.3ছ
- Phenylalanine: 2.4ছ
- Threonine: 2.4ছ
- Tryptophan: 0.7ছ
- Valine: 2.8ছ
- Lysine: 4.6ছ
- Betaine: 14mg
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