Lemon Rosemary Chicken with Swiss Chard and Baked Delicata Squash Recipe

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Lemon Rosemary Chicken with Swiss Chard and Baked Delicata Squash
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Ingredients
10
Count
Nutrition
219
Calories
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Ingredients:

Directions:

  1. Preheat the oven to 350 degrees F.
  2. Brush and cut sides of the squash with 1 teaspoon of the oil. Place the squash, cut sides down, on a baking sheet and roast for 20-25 minutes. The squash is cooked when a knife slides into the flesh easily when pierced. Let the squash cool and remove the skin. Dice the squash into 1-inch cubes and reserve.
  3. Heat 1 teaspoon of the oil in a large saute pan over medium heat. Add the Swiss chard and cook until it wilts, 5-6 minutes. Transfer the greens to a platter.
  4. Lay out a 12-inch length of plastic wrap and place the chicken breast in the center of the plastic wrap. Cover the chicken with a second piece of plastic wrap and pound them with a kitchen mallet until they are about 1/4 inch thick.
  5. Sprinkle both sides of the chicken breasts with almond meal and salt and pepper to taste, and set them on a plate.
  6. Heat the remaining 4 teaspoons oil in a large saute pan over medium-high heat. Swirl the oil in the pan to coat the bottom evenly. Carefully add the chicken breasts and cook them for 5 minutes per side.
  7. While the chicken cooks, combine the broth, lemon juice, and rosemary in a small bowl and stir until well mixed.
  8. When the chicken is golden brown on both sides and cooked through, add the lemon-rosemary mixture to the pan and cook until the sauce reduces and coats the chicken, 2-3 minutes. Serve the chicken on top of the cooked greens with the roasted squash alongside. Any leftover chicken and vegetables can be refrigerated for up to 3 days.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 218.83 Kcal (916 kJ)
Calories from fat 179.13 Kcal
% Daily Value*
Total Fat 19.9g 31%
Cholesterol 16.73mg 6%
Sodium 238.95mg 10%
Potassium 234.69mg 5%
Total Carbs 3.43g 1%
Sugars 0.54g 2%
Dietary Fiber 1.62g 6%
Protein 8.88g 18%
Vitamin C 7.6mg 13%
Iron 0.9mg 5%
Calcium 37.1mg 4%
Amount Per 100 g
Calories 137.91 Kcal (577 kJ)
Calories from fat 112.89 Kcal
% Daily Value*
Total Fat 12.54g 31%
Cholesterol 10.54mg 6%
Sodium 150.59mg 10%
Potassium 147.91mg 5%
Total Carbs 2.16g 1%
Sugars 0.34g 2%
Dietary Fiber 1.02g 6%
Protein 5.6g 18%
Vitamin C 4.8mg 13%
Iron 0.6mg 5%
Calcium 23.4mg 4%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.7
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • sugar free

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