Baked Mediterranean balsamic chicken & vegetables
Simple summer recipe packed with healthy ingredients
LOW
Energy Density
0.8kcal/g
0.8kcal/g
MED
Fat
20G / serving
20G / serving
LOW
Saturates
3.4G / serving
3.4G / serving
LOW
Sugars
14G / serving
14G / serving
LOW
Salt
0.5G / serving
0.5G / serving
HIGH
Fibre
8.1G / serving
8.1G / serving
Suitable for:HalalKetogenicKosherPregnancyQuick
In an effort to lose some weight, and also to enjoy food in the heatwave we had in the UK recently, I came up with some new recipes based on the Mediterranean diet
Preparation
- Cut the chicken breasts into 5-6 pieces and add a pinch of salt and pepper
- Cut the baby tomatoes in half, cut the carrots and pepper into pieces similar in size to the asparagus
- Mix half of the oil with the remaining sauce ingredients
- Use the remaining oil to cook the chicken and once browned, add half of the sauce
- When the chicken is just about cooked, remove it from the pan
- Cook the vegetables for 3-4 minutes then remove
- Add the rest of the sauce and reduce
- When the sauce has reduced, add the chicken and vegetables back for 3-4 minutes then serve
Notes
Ingredients
- 600g skinless boneless chicken breasts
- Pinch salt
- Pinch ground black pepper
- 350g fresh asparagus
- 2 carrots
- 400g cherry tomatoes
- 1 bell pepper
- Sauce
- 3tbsp olive oil
- 1tbsp white wine vinegar
- 1tbsp dried parsley
- 1tsp lemon juice
- 1 clove garlic
- 0.5tsp dried basil
- 0.5tsp dried oregano
- 3tbsp balsamic vinegar
- 1tbsp honey
Equipment
- Chopping board
- Knife
- Large pan
Nutritional Facts
- Serving size: 614.1G
- (20% / 25%) Calories: 505kcal
- (36%)Total fat: 20G
- (17%) Saturated fat: 3.4G
- (38%) Unsaturated fat: 13.3G
- Mono: 11G
- Poly: 2.3G
- (49%) Cholesterol: 146mg
- Trans Fat: 0G
- (10%)Total carbohydrates: 31G
- Starch: 0G
- (47%) Sugars: 14G
- Sucrose: 0.3G
- Glucose: 1.9G
- Maltose: 0G
- Lactose: 0G
- Fructose: 2.3G
- Galactose: 0G
- (32%) Fibre: 8.1G
- (100%)Protein: 50G
- Salts
- (10%) Sodium: 205mg
- (46%) Potassium: 1.6G
- Minerals
- Calcium: 10%
- Iron: 46%
- Zinc: 26%
- Magnesium: 30%
- Phosphorus: 81%
- Copper: 44%
- Manganese: 5%
- Selenium: 490%
- Fluoride: 0%
- Cryptoxanthin: 0mg
- Lycopene: 55%
- Lutein: 1G
- Vitamins
- Vitamin A: 731µG
- Thiamin (B1): 42%
- Riboflavin (B2): 58%
- Niacin (B3): 147%
- Vitamin B5: 66%
- Vitamin B6: 154%
- Folate (B9): 30%
- Vitamin B12: 17%
- Choline: 41%
- Vitamin C: 147%
- Vitamin D: 0%
- Vitamin E: 48%
- Vitamin K: 73%
- Arginine: 3.2G
- Aspartic Acid: 4.8G
- Glutamate: 6.9G
- Glycine: 2.1G
- Proline: 1.5G
- Serine: 1.8G
- Tyrosine: 1.7G
- Alanine: 2.8G
- Cystine: 0.5G
- Amino Acids
- Histidine: 1.7G
- Isoleucine: 2.3G
- Leucine: 3.9G
- Methionine: 1.2G
- Phenylalanine: 1.9G
- Threonine: 2.1G
- Tryptophan: 0.6G
- Valine: 2.5G
- Lysine: 4.4G
- Betaine: 15mg
“It's a beef extract - https://en.wikipedia.org/wiki/Bovril Apparently, due to US FDA rules it can't be imported into the US. You…”