Easy Healthy Baked Chicken

Easy Healthy Baked Chicken
Easy Healthy Baked Chicken
  • prep: 10 min
  • cook: 1 hr 30 min
  • total: 1 hr 40 min
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  • servings:
  • Ingredients

    • Skinless chicken breasts and thigs
    • 4 Tb yogurt
    • 3 Tb tomato paste
    • Tb minced garlic
    • 1 Tb olive oil
    • 1 Tb 7 spice (or a mix of these ground spices: Black pepper, cinnamon, cloves, cardamom, coriander, cumin, nutmeg)
    • Juice of half lemon
    • Pinch of salt
    • For rice:
    • 1 tb veg oil
    • 1 cup of basmti rice
    • 1 medium carrots, diced to cubed and blanched
    • 50 g of peas blanched too
    • Canned or frozen 50g of corn blanched.

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 155 % Daily Value *
    • Total Fat: 7 g 10.98%
    • Saturated Fat: 1 g 5.09%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0.1%
    • Sodium: 106 mg 4.42%
    • Calcium: 39 mg 3.94%
    • Potassium: 182 mg 5.2%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 8.13%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 21 g %
    • Dietary Fiber: 1 g 4.9%
    • Sugar: 3 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 8.13%
    • Vitamin C 14.88%
    • Vitamin D 1.25%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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