Broiled Rosemary Chicken over Pureed Lentils and Swiss Chard - 29.26g Carbs, 11.62g Fiber, 4.46g Sugar
From: The George Mateljan Foundation
This is a complete meal that is highly nutritious and delicious. It
is a great meal to prepare when you have company and want to make
something special.
Prep and Cook Time: 35 minutes
3 boneless chicken breasts (6 oz each)
2 cups of 1 15 oz can (BPA free) lentils, drained
1 bunch Swiss chard
1 medium -sized onion, chopped
3 cloves garlic, chopped
1-1/2 cups crimini mushrooms, sliced
3 Tbsp vegetable or chicken broth
1/2 tsp dried thyme
1/2 tsp dried sage
1/2 cup walnuts
1 Tbsp PLUS 3 Tbsp fresh lemon juice
1-1/2 Tbsp chopped fresh rosemary (or 2 tsp dried)
2 cloves pressed garlic
2 Tbsp PLUS 1 Tbsp olive oil
Salt and pepper to taste
Preheat the broiler on high and place an all stainless steel skillet
(be sure the handle is also stainless steel) or cast iron pan about
6 inches from the heat for about 10 minutes to get it very hot.
While the pan is heating, rinse and pat the chicken dry and season
with lemon juice, salt, and pepper.
Leaving the skin on, place the breast skin side up on the hot pan and
return it to the oven. It is not necessary to turn the breast because
it is cooking on both sides at once. Depending on the size, it should
be cooked in about 7 minutes. Remove the skin before serving; it is
left on to keep it moist while broiling. The breast is done when it
is moist, yet its liquid runs clear when pierced. The inside temperature
needs to reach 165 degrees Fahrenheit (74 degrees Celsius).
While chicken is broiling, bring pot of water large enough to cook
the chard to a boil.
Chop chard.
Chop onion, garlic, mushrooms, thyme, and sage and then Healthy Saute
them in medium saute pan over medium-low heat for just about 5 minutes,
stirring frequently. Add lentils, walnuts and 3 TBS broth and heat
through.
Puree mixture in blender or food processor with salt and pepper to taste.
You will have to scrape sides of blender with a rubber spatula a few times.
When water has come to a boil, add chard and boil for 3 minutes.
Drain chard and toss with 2 TBS olive oil and 1 TBS lemon juice and salt
and pepper to taste.
Place 3 Tbsp lemon juice, pressed garlic, chopped rosemary, salt, and
pepper in small saute pan and heat on stove for a minute. Turn off heat
and whisk in 1 Tbsp olive oil.
Remove skin from chicken, slice into thirds, and serve with pureed lentils
and chard. Drizzle rosemary lemon broth over chicken and lentils. Serve.
Serves: 4
Total Weight: 464.47g
Nutrition per Serving:
472.78 Calories, 150.41 Calories from Fat, 23.69 Calories from Saturated Fat,
53.55g Protein, 29.26g Carbs, 11.62g Dietary Fiber, 2.83g Soluble Fiber,
3.91g Insoluble Fiber, 4.46g Total Sugar, 1.96g Monosaccharides,
0.70g Disaccharides, 12.96g Other Carbs, 16.71g Total Fat, 2.63g Saturated Fat,
5.30g Mono Fat, 7.39g Poly Fat, 109.65mg Cholesterol, 1694.20mg Potassium, 590.89mg Sodium
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