Roasted Chicken with Lemon Herb Rice

7 40 274
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Roasted Chicken with Lemon Herb Rice
Health Highlights

Ingredients


341 gm Chicken breast, boneless, skinless
1 medium Lemon (juiced and zested)
1 tsp Black pepper
1 cup Basmati rice, dry
1 tsp Garlic powder
1 tsp Parsley, fresh (chopped)
1 tsp Thyme, fresh (chopped)

Instructions


  1. Preheat oven to 400°F.
  2. Place chicken on a foil-lined baking sheet and season with pepper and garlic powder.
  3. Roast 20 to 30 minutes or until chicken reaches an internal temperature of 165°F.
  4. Meanwhile, bring 2 cups water, lemon juice and zest, thyme and parsley to a boil over medium-high heat.
  5. Add rice and bring to a boil for 5 minutes, cover and reduce heat to a low simmer for 18 minutes. Remove from heat, uncover, let stand 3 minutes then fluff with a fork.
  6. Cut meat into large chunks and serve over rice.

Nutrition Facts

Per Portion

Calories 274
Calories from fat 23.8
Calories from saturated fat 5.2
Total Fat 2.6 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.7 g
Cholesterol 62 mg
Sodium 42 mg
Potassium 393 mg
Total Carbohydrate 40 g
Dietary Fiber 1.6 g
Sugars 0.8 g
Protein 22.9 g

Dietary servings

Per Portion


Fruit 0.3
Grain 1.3
Meat 0.9

Energy sources


Pygal58%465.0860157806177216.45768903168479%319.12017511755346258.1958022520692633%303.83567660034964151.4218134719505458%9%33%CarbohydratesFatProtein

Meal Type(s)





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