Directions:
- This meal is meant to be made ahead for the freezer or cooked immediately.
- If freezing in individual servings, place 3 chicken tenderloins, 1/2 teaspoon salt, 1/2 teaspoon flour, 1/2 teaspoon pepper, 1/2 teaspoon olive oil, and a pinch of the minced garlic in four quart sized freezer bags. Seal and shake the ingredients until well seasoned and coated.
- Add 1/4 the lemon, tomatoes, onion slices, and 2 sprigs of thyme to each bag. Press out the air and seal tightly. Label with date and cooking instructions.
- Freeze up to 3 months.
- Cooking instructions:
- Thaw and remove all ingredients from the bag.
- Place in a casserole dish and drizzle with a teaspoon of additional oil.
- Bake in a 400 degree oven for about 30 minutes, or until chicken is golden and cooked through. Serve with your favorite side dish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 84.1 Kcal (352 kJ) | ||
| Calories from fat | 66.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.36g | 11% | |
|---|---|---|---|
| Sodium | 1198.79mg | 50% | |
| Potassium | 68.89mg | 1% | |
| Total Carbs | 4.77g | 2% | |
| Sugars | 0.95g | 4% | |
| Dietary Fiber | 1.12g | 4% | |
| Protein | 0.64g | 1% | |
| Vitamin C | 9.4mg | 16% | |
| Iron | 0.4mg | 2% | |
| Calcium | 17.9mg | 2% | |
| Amount Per 100 g | |||
| Calories | 194.95 Kcal (816 kJ) | ||
| Calories from fat | 153.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.07g | 11% | |
|---|---|---|---|
| Sodium | 2778.83mg | 50% | |
| Potassium | 159.69mg | 1% | |
| Total Carbs | 11.06g | 2% | |
| Sugars | 2.21g | 4% | |
| Dietary Fiber | 2.61g | 4% | |
| Protein | 1.5g | 1% | |
| Vitamin C | 21.8mg | 16% | |
| Iron | 0.9mg | 2% | |
| Calcium | 41.5mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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