Solo Poached Lemon Chicken and Vegetables Recipe

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Solo Poached Lemon Chicken and Vegetables

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Ingredients:

Serving

1 thawed boneless skinless chicken breast
1 1/2 cups frozen vegetables (i like a combination of caulflower, broccoli , and carrots)
1 lemon , juice of, please
1/2 tsp salt
1/2 tsp black pepper
1 tsp olive oil

Directions:

Preheat an oven to 400 degrees.
Coat the chicken with the salt, pepper, and olive oil.
Place the thawed chicken breast in the bottom of a 1 1/2 quart baking dish.
Place the frozen vegetables on top of the chicken.
Pour the juice from one lemon on last.
Cover and bake for 30 minutes.
Remove the vegetables and chicken with a sloted spoon.
An optional extra step would be to thicken the juices from the dish with slurry of 1 teaspoon warm water and 1 teaspoon corn starch, and pour over the chicken and vegetables.
Serve with either a rice dish or potatoes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	532.06 Kcal (2228 kJ)
Calories from fat	136.47 Kcal
		% Daily Value*
Total Fat	15.16g	23%
Cholesterol	139.24mg	46%
Sodium	2093.21mg	87%
Potassium	1513.47mg	32%
Total Carbs	52.09g	17%
Sugars	1.75g	7%
Dietary Fiber	16.22g	65%
Protein	58.54g	117%
Vitamin C	66.2mg	110%
Iron	4.2mg	24%
Calcium	119.1mg	12%

Amount Per 100 g
Calories	80.92 Kcal (339 kJ)
Calories from fat	20.75 Kcal
		% Daily Value*
Total Fat	2.31g	23%
Cholesterol	21.18mg	46%
Sodium	318.34mg	87%
Potassium	230.17mg	32%
Total Carbs	7.92g	17%
Sugars	0.27g	7%
Dietary Fiber	2.47g	65%
Protein	8.9g	117%
Vitamin C	10.1mg	110%
Iron	0.6mg	24%
Calcium	18.1mg	12%

* 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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