Lemon and herb chicken with rice
1 serving of lemon and herb chicken with rice contains 518 Calories. The macronutrient breakdown is 37% carbs, 15% fat, and 48% protein. This is a good source of protein (109% of your Daily Value), fiber (14% of your Daily Value), and potassium (22% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Lemon zest 3 tsp or 6g
Directions
- Butterfly chicken breasts.
- Add lemon juice to chicken in a bowl, add lemon zest, herbs and spices.
- Preheat oven to 375f/190c
- Cook chicken for 15-20 minutes until cooked through to internal temp of 165f
- Cook rice as per instructions whilst chicken is cooking
Nutrition Facts
For 1 serving of lemon and herb chicken with rice (393g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 518 | |
| Fats | 8g | 11% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 183mg | 61% |
| Sodium | 510mg | 22% |
| Carbs | 48g | 17% |
| Net carbs | 44g | |
| Fiber | 4g | 14% |
| Sugar | 1g | |
| Protein | 61g | |
| Calcium | 109mg | 11% |
| Iron | 3mg | 38% |
| Potassium | 1057mg | 22% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 69μg | |
| Caffeine | 0mg | |
| Choline | 210mg | 38% |
| Copper | 0.2mg | 17% |
| Fluoride | 2μg | |
| Folate (B9) | 40μg | 10% |
| Lycopene | 1μg | |
| Magnesium | 97mg | 23% |
| Manganese | 1mg | 51% |
| Niacin | 24mg | 153% |
| Pantothenic acid | 4mg | 78% |
| Phosphorus | 556mg | 79% |
| Retinol | 17μg | |
| Riboflavin (B2) | 0.5mg | 36% |
| Selenium | 58μg | 105% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 181IU | |
| Vitamin A | 23μg | 3% |
| Vitamin B12 | 1μg | 21% |
| Vitamin B6 | 2mg | 160% |
| Vitamin C | 14mg | 15% |
| Vitamin D IU | 3IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 15% |
| Vitamin K | 51μg | 43% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.2g | |
| Glucose | 0.4g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 4g | |
| Aspartic acid | 5g | |
| Cystine | 1g | |
| Glutamic acid | 9g | |
| Glycine | 3g | |
| Histidine | 2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 3g | |
| Leucine | 5g | |
| Lysine | 5g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 3g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
