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Roast chicken with lemon and oregano

Skinnier_MeSkinnier_Me Posts: 341Member Member Posts: 341Member Member
in Recipes
3 chicken breast halves(bone-in; about 1 1/2 lbs)
4 chicken drumsticks(about 1 lb)
2 red peppers, sliced
Cooking spray
1/2 cup reduced-sodium, fat free chicken broth, plus 1/4 cup
Juice from 1 large lemon
1 tsp dried oregano
1/2 tsp garlic powder
16-oz package frozen broccoli florets
2 tsp olive oil
Salt and pepper

Preheat oven to 425.
Put chicken and pepper strips in roasting pan coated with cooking spray.
Combine 1/2 cup broth, lemon juice, oregano and garlic powder.
Spoon 1/4 of mix over chicken and put pan in oven.

Roast 40 minutes total, turning halfway through cooking.
Baste every 10 minutes with broth mixture and stir pepper strips.
Chicken is done when thermometer reads 180 degrees.

After chicken has cooked 30 minutes, defrost broccoli in microwave.
Reserve 1 cup broccoli for 2nd meal(chicken primavera pizza recipe will be posted)
Toss remaining broccoli with olive oil, salt and pepper; keep warm.

Remove chicken from pan; keep warm.
Reserve one breast half and 1/2 cup pepper strips for 2nd meal(chicken primavera pizza recipe will be posted)
Add 1/4 cup broth to pan; bring to simmer over medium-high heat(stir to glaze pan) for 5 minutes.

Drizzle chicken and peppers with pan juices and serve with broccoli
Nutrition Facts:
Per serving(1/2 breast and 1/2 cup broccoli)

211 calories
5 g fat
1.4 g saturated fat
368 mg sodium
89.5 mg cholesterol

Replies

  • Skinnier_MeSkinnier_Me Posts: 341Member Member Posts: 341Member Member
    3 chicken breast halves(bone-in; about 1 1/2 lbs)
    4 chicken drumsticks(about 1 lb)
    2 red peppers, sliced
    Cooking spray
    1/2 cup reduced-sodium, fat free chicken broth, plus 1/4 cup
    Juice from 1 large lemon
    1 tsp dried oregano
    1/2 tsp garlic powder
    16-oz package frozen broccoli florets
    2 tsp olive oil
    Salt and pepper

    Preheat oven to 425.
    Put chicken and pepper strips in roasting pan coated with cooking spray.
    Combine 1/2 cup broth, lemon juice, oregano and garlic powder.
    Spoon 1/4 of mix over chicken and put pan in oven.

    Roast 40 minutes total, turning halfway through cooking.
    Baste every 10 minutes with broth mixture and stir pepper strips.
    Chicken is done when thermometer reads 180 degrees.

    After chicken has cooked 30 minutes, defrost broccoli in microwave.
    Reserve 1 cup broccoli for 2nd meal(chicken primavera pizza recipe will be posted)
    Toss remaining broccoli with olive oil, salt and pepper; keep warm.

    Remove chicken from pan; keep warm.
    Reserve one breast half and 1/2 cup pepper strips for 2nd meal(chicken primavera pizza recipe will be posted)
    Add 1/4 cup broth to pan; bring to simmer over medium-high heat(stir to glaze pan) for 5 minutes.

    Drizzle chicken and peppers with pan juices and serve with broccoli
    Nutrition Facts:
    Per serving(1/2 breast and 1/2 cup broccoli)

    211 calories
    5 g fat
    1.4 g saturated fat
    368 mg sodium
    89.5 mg cholesterol
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