Spicy Lemon Chicken

Name: Spicy Lemon Chicken
Total time: 3 h 10 min
Yield: 6
Ingredients: 6 boneless, skinless Chicken breasts (washed and dried); 0.333 cup lemon juice; 2 Tbsps lemon zest; 2 cloves garlic cloves; 2 Tbsps fresh Basil (chopped; plus extra for garnish); 2 tsps dried thyme; salt (to taste); peppers (to taste); 1 lemon (sliced); 0.5 tsp crushed Red pepper flakes; 1 Tbsp olive oil (or melted butter); 2 tsps Cardamom; 1 Vanilla bean; 1 Cinnamon stick; 2 dried, red chili peppers; 2 Tbsps lemon juice (scant); 1 tsp lemon zest (finely grated); 1 Tbsp honey; 0.5 tsp dried thyme; 0.25 cup olive oil; salt (to taste); peppers (to taste)

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Health Score:

92 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 3 h. 10 min.

Ready in

Calories:

283

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	283 cal.	(13 %)
Protein	47 g	(48 %)
Fat	8 g	(7 %)
Carbohydrates	3 g	(2 %)
Sugar added	2 g	(8 %)
Roughage	0.3 g	(1 %)

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more nutritional values

Vitamin A	0.1 mg	(13 %)
Vitamin D	0 μg	(0 %)
Vitamin E	1.4 mg	(12 %)
Vitamin K	4.4 μg	(7 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	30.3 mg	(253 %)
Vitamin B₆	1.1 mg	(79 %)
Folate	21 μg	(7 %)
Pantothenic acid	1.7 mg	(28 %)
Biotin	4.2 μg	(9 %)
Vitamin B₁₂	0.8 μg	(27 %)
Vitamin C	14 mg	(15 %)
Potassium	584 mg	(15 %)
Calcium	41 mg	(4 %)
Magnesium	62 mg	(21 %)
Iron	2.8 mg	(19 %)
Iodine	1 μg	(1 %)
Zinc	2.2 mg	(28 %)
Saturated fatty acids	1.4 g
Uric acid	365 mg
Cholesterol	124 mg
Complete sugar	3 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 6 boneless, skinless Chicken breasts (washed and dried); 0.333 cup lemon juice; 2 Tbsps lemon zest; 2 cloves garlic cloves; 2 Tbsps fresh Basil (chopped; plus extra for garnish); 2 tsps dried thyme; salt (to taste); peppers (to taste); 1 lemon (sliced); ½ tsp crushed Red pepper flakes; 1 Tbsp olive oil (or melted butter); 2 tsps Cardamom; 1 Vanilla bean; 1 Cinnamon stick; 2 dried, red chili peppers

For Honey-Lemon Dressing: 2 Tbsps lemon juice (scant); 1 tsp lemon zest (finely grated); 1 Tbsp honey; ½ tsp dried thyme; ¼ cup olive oil; salt (to taste); peppers (to taste)

How healthy are the main ingredients?

olive oil honey garlic clove Basil olive oil thyme

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Preparation

Kitchen utensils

1 Knife, 1 Cutting board, 1 Small pot, 1 Wooden spoon, 1 Tablespoon

Preparation steps

Wash chicken and pat dry. With a sharp knife, make several 1/2-inch slits in the chicken breast, so the marinade can penetrate.

Place lemon juice, lemon zest, garlic, basil, thyme, salt, pepper and red pepper flakes in a small bowl, whisk to blend and incorporate flavors. Place the chicken breast and the marinade in a one gallon plastic freezer bag. Squeeze and rotate the bag to coat the chicken with marinade. Marinate for at least 2 hours in the refrigerator.

Preheat oven to 425 degrees F. Place lemon slices on the bottom of an ovenproof baking dish. Remove chicken from marinade and place in a single layer on top of lemon slices. Reserve the marinade.

Brush each chicken piece with oil or melted butter. Sprinkle cardamom pods over chicken. Place vanilla bean, cinnamon stick and chili peppers over chicken. Bake for a total of 45-50 minutes, until the chicken is cooked through and the juices are running clear (internal temperature should be 165 degrees F). Half way through the baking process, baste generously with the reserved marinade.

Let rest, covered in foil, for 10 minutes before serving. Garnish with remaining fresh basil. Drizzle with Honey-Lemon Dressing.

For Honey-Lemon Sauce:

In a small bowl whisk lemon juice with lemon zest, honey and thyme. Add olive oil, salt and pepper; and whisk again. Drizzle over cooked chicken prior to serving.

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