Baked Mediterranean balsamic chicken & vegetables
Simple summer recipe packed with healthy ingredients
Italian Main. Published द्वारा जॉन Scaife. Updated .
LOW
Energy Density
0.8kcal/g
0.8kcal/g
MED
Fat
20जी / serving
20जी / serving
LOW
Saturates
3.4जी / serving
3.4जी / serving
LOW
Sugars
14जी / serving
14जी / serving
LOW
Salt
0.5जी / serving
0.5जी / serving
HIGH
Fibre
8.1जी / serving
8.1जी / 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: 614.1जी
- (20% / 25%) Calories: 505kcal
- (36%)Total fat: 20जी
- (17%) Saturated fat: 3.4जी
- (38%) Unsaturated fat: 13.3जी
- Mono: 11जी
- Poly: 2.3जी
- (49%) Cholesterol: 146mg
- Trans Fat: 0जी
- (10%)Total carbohydrates: 31जी
- Starch: 0जी
- (47%) Sugars: 14जी
- Sucrose: 0.3जी
- Glucose: 1.9जी
- Maltose: 0जी
- Lactose: 0जी
- Fructose: 2.3जी
- Galactose: 0जी
- (32%) Fibre: 8.1जी
- (100%)Protein: 50जी
- Salts
- (10%) Sodium: 205mg
- (46%) Potassium: 1.6जी
- Minerals
- Calcium: 10%
- Iron: 46%
- Zinc: 26%
- Magnesium: 30%
- Phosphorus: 81%
- Copper: 44%
- Manganese: 5%
- Selenium: 490%
- Fluoride: 0%
- Cryptoxanthin: 0mg
- Lycopene: 55%
- Lutein: 1जी
- Vitamins
- Vitamin A: 731µजी
- 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: 3.2जी
- Aspartic Acid: 4.8जी
- Glutamate: 6.9जी
- Glycine: 2.1जी
- Proline: 1.5जी
- Serine: 1.8जी
- Tyrosine: 1.7जी
- Alanine: 2.8जी
- Cystine: 0.5जी
- Amino Acids
- Histidine: 1.7जी
- Isoleucine: 2.3जी
- Leucine: 3.9जी
- Methionine: 1.2जी
- Phenylalanine: 1.9जी
- Threonine: 2.1जी
- Tryptophan: 0.6जी
- Valine: 2.5जी
- Lysine: 4.4जी
- Betaine: 15mg
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