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Recipe Category / Chicken and Turkey

Lemony roast chicken and rice

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Sugar Free Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as SF can be made when it contains less than 0.5 gr of sugars per 100 gr of solid food or 100 ml of liquid food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Lemony roast chicken and rice

Method

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Place a frying pan over high heat.
  • Put the chicken thighs into a bowl. Add salt, pepper, and 2-3 tablespoons olive oil. Make sure to cover the whole surface of the chicken and transfer it to the hot frying pan.
  • Sauté for 2-3 minutes on each side, until golden brown.
  • Deglaze the pan with the juice of 1 lemon and remove from the heat.
  • In a 34 cm baking pan add the rice, the lemon peels, the bay leaves, the garlic into pieces, the rosemary, the oregano, salt, pepper, 4-5 tablespoons olive oil, the stock, the juice of the second lemon, and the chicken thighs.
  • Bake for 50-60 minutes.
  • If you have a larger baking pan, roast it for 40 minutes covered with aluminum foil, then uncover the pan, and roast for 10-20 more minutes until golden.
  • Remove and serve.

Tip

If you want your rice to be less sticky and more fluffy, rinse it twice with cold water. Then, when you add it to the baking pan, mix it with the olive oil.  

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Nutritional
Chart

Nutrition information per portion

499
Calories (kcal)
25 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

18.0
Total Fat (g)
26 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.5
Saturated Fat (g)
18 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

64.0
Total Carbs (g)
25 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

0.5
Sugars (g)
1 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

20.0
Protein (g)
40 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.1
Fibre (g)
4 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.5
Sodium (g)
25 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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