When dinner needs to be quick and healthy, this lemon rosemary roast chicken with roasted broccoli stems is the ideal choice. It combines the fresh fragrance of lemon and the herbal fragrance of rosemary, paired with low-carb, high-protein roasted broccoli stems, satisfying the taste buds while taking into account nutritional balance. The whole dish is easy to make and is suitable for busy weekday dinners. It is low in calories and rich in dietary fiber.
1. Recipe Features
- High Protein: Contains 56 grams of protein per serving, which helps muscle repair and growth.
- Low Carb: Contains only 11 grams of carbohydrates, suitable for a low-carb diet.
- Low Calories: About 440 calories per serving, suitable for controlling calorie intake.
- Low Sugar: Only 4 grams of added sugar, healthy and not burdensome.
- High Fiber: Contains 6 grams of dietary fiber, promotes digestive health.
2. Preparation and cooking time
- Preparation time: 25 minutes
- Cooking time: 30 minutes
- Total time: 55 minutes
- Suitable for 4 people
3. Main ingredients
- Chicken breast
- Fresh rosemary
- Lemon
- Broccoli stems (Broccolini)
- Olive oil
- Garlic
- Salt and black pepper
- Other spices (adjust according to personal taste)
4. Production steps
- Marinate the chicken: Marinate the chicken breast with lemon juice, rosemary, garlic, salt and black pepper for about 15 minutes.
- Preheat the oven: Set the temperature to a suitable temperature for roasting chicken and broccoli stems.
- Prepare the broccoli stems: Wash and season with olive oil, salt and pepper.
- Bake: Place the marinated chicken and seasoned broccoli stems in a baking tray, place in the oven, and bake for about 30 minutes until the chicken is cooked through and the broccoli stems are slightly charred.
- Serve: Let cool slightly after baking and serve with lemon slices to add a fresh flavor.
V. Nutritional Information (per serving)
| Nutritional Facts | Content |
|---|---|
| Calories | 440 kcal |
| Total Fat | 22 g |
| Saturated Fat | 4 g |
| Trans Fat | 0 g |
| Carbohydrates | 11 g |
| Dietary Fiber | 6 g |
| Added Sugar | 4 g |
| Sodium | 720 mg |
| Protein | 56 g |
This lemon rosemary roast chicken with roasted broccoli stems is an ideal healthy dinner choice with its fresh aroma and rich nutrition. High protein, low carbon water and sufficient dietary fiber not only satisfy the taste, but also support physical health. Simple cooking steps are suitable for you in a fast-paced life, and you can easily enjoy the perfect combination of deliciousness and nutrition.
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