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Broiled Rosemary Chicken over Pureed Lentils

This is a complete meal that is highly nutritious and delicious. It takes a few minutes longer to cook and clean up than most of our recipes, but is well worth it. It is a great meal to prepare when you have company and want to make something special.

Broiled Rosemary Chicken over Pureed Lentils Prep and Cook Time: 35 minutes

Ingredients:
3 boneless chicken breasts with skin (6oz each)
1 15oz can lentils, drained
1 medium sized onion, chopped
3 cloves garlic, chopped
1 ˝ cups crimini mushrooms, sliced
3 TBS vegetable or chicken stock
˝ tsp dried thyme, or 1 TBS fresh
˝ tsp dried sage, or 1 TBS fresh
˝ cup walnuts
3 TBS fresh lemon juice
1 ˝ TBS chopped fresh rosemary, or 2 tsp dried
2 cloves pressed garlic
1 TBS olive oil
salt and pepper to taste

Directions:


  1. Preheat broiler to low and place baking pan big enough to hold chicken under heat in middle of oven. Do not use glass or pyrex for this. Season chicken breasts with a little salt and pepper. When pan is hot place chicken breasts in hot pan and return to middle rack under broiler. Broil for just about 15-20 minutes.
  2. While chicken is broiling, bring pot of water large enough to cook the chard to a boil.
  3. Chop onion, garlic, mushrooms and herbs. Healthy Sauté in medium sauté pan over medium low heat for just about 5 minutes, stirring frequently. Add drained canned lentils, walnuts and 3 TBS stock and heat through. Puree 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.
  4. Place lemon juice, pressed garlic, chopped rosemary, salt and pepper in small sauté pan and heat on stove for a minute. Turn off heat and whisk in olive oil. Remove skin from chicken, slice, into thirds, and serve with pureed lentils and chard. Drizzle rosemary lemon broth over everything. Serve.

    Serves 4

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

 

Broiled Rosemary Chicken over Pureed Lentils
1.00 serving
472.78 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 245.68 mcg 307.1 11.7 excellent
tryptophan 0.59 g 184.4 7.0 excellent
vitamin A 5610.38 IU 112.2 4.3 excellent
protein 53.55 g 107.1 4.1 excellent
vitamin B3 (niacin) 19.41 mg 97.0 3.7 excellent
molybdenum 58.22 mcg 77.6 3.0 excellent
manganese 1.55 mg 77.5 3.0 excellent
vitamin C 42.16 mg 70.3 2.7 very good
vitamin B6 (pyridoxine) 1.21 mg 60.5 2.3 very good
magnesium 240.47 mg 60.1 2.3 very good
selenium 40.45 mcg 57.8 2.2 very good
phosphorus 539.88 mg 54.0 2.1 very good
omega 3 fatty acids 1.27 g 50.8 1.9 very good
potassium 1694.20 mg 48.4 1.8 good
iron 8.57 mg 47.6 1.8 good
dietary fiber 11.62 g 46.5 1.8 good
folate 169.08 mcg 42.3 1.6 good
copper 0.76 mg 38.0 1.4 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Broiled Rosemary Chicken over Pureed Lentils

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