Healthy baked lemon chicken is served with creamy butter beans and sweet baby carrots for a complete family meal.
Ingredients
- 650g chicken thigh fillets, trimmed
- 1 large lemon, rind finely grated, juiced
- 2/3 cup flat-leaf parsley leaves, chopped
- 1/4 cup olive oil
- 2 x 400g cans butter beans, drained, rinsed
- 25g butter
- 1/4 cup sour cream
- 1 bunch steamed baby carrots, to serve
Method
- Step 1Preheat oven to 200°C. Place chicken, lemon rind, 1/4 cup lemon juice, 2 tablespoons of parsley, oil and salt and pepper in a large snap-lock bag. Seal bag and shake until chicken is coated in marinade.
- Step 2Lightly grease a ceramic baking dish. Place chicken, in a single layer, in dish. Pour over marinade from bag. Bake chicken for 18 to 20 minutes or until cooked through.
- Step 3Meanwhile, combine beans, butter and sour cream in a saucepan. Using a potato masher, coarsely mash bean mixture. Place over medium heat. Cook, stirring occasionally, for 4 to 5 minutes or until heated through. Stir in remaining parsley. Season with salt and pepper.
- Step 4Serve chicken with bean mash and steamed carrots.
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1958 kj
Energy
34g
Fat Total
12g
Saturated Fat
5g
Fibre
34g
Protein
161mg
Cholesterol
169.9mg
Sodium
5g
Carbs (sugar)
6g
Carbs (total)
All nutrition values are per serve
- Author: Claire Brookman
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
0