Garlic Stuffed Chicken
Jazz up your chicken dinner with garlic, lemon zest, and fresh parsley. Serve this dish with brown rice and a side salad for a complete meal.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1/4 of recipe (231g)
210
칼로리
37g
단백질
4g
탄수화물
4g
지방
0g
식이섬유
0g
당류
72mg
나트륨
포화지방 1 g · 콜레스테롤 119 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
water
2 cups
garlic clove
8 cloves · unpeeled
fresh parsley
6 tablespoons · chopped, divided
lemon zest
1 teaspoon · grated
sodium-free seasoning blend
1 teaspoon
chicken breast
4
reduced sodium chicken broth
1/4 cup
fresh lemon juice
2 tablespoons
조리법
- 1
Wash hands with soap and water.
- 2
In a small saucepan, bring water to a boil. Add garlic; cook for 10 minutes. Drain garlic, peel and cut into thin slices. In a small bowl, combine garlic, 1/2 cup of chopped parsley, lemon zest, and seasoning. Mix well.
- 3
Loosen skin from each chicken breast to form a pocket. Place about 1 teaspoon of garlic mixture under skin of each breast. Heat a large nonstick skillet over medium-high heat.
- 4
Add chicken skin-side down; cook until golden, about 4 minutes. Turn chicken; reduce heat to medium.
- 5
Cover and cook until no longer pink in center, about 10 to 12 minutes. Transfer chicken to a plate. Wipe any fat away from the skillet.
- 6
Add remaining chopped parsley, broth, and lemon juice to pan. Bring to a boil; cook for 1 minute. Spoon mixture over chicken.
출처: USDA MyPlate Kitchen · Seat Pleasant/ University of Maryland Health Partnership
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