Grilled Chicken and Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
64%
Grilled Chicken and Vegetables
45 min.
4
510kcal

Suggestions

Ingredients

  • tablespoons cooking sherry dry
  • small eggplants 
  • teaspoons cilantro leaves fresh chopped
  • 1.5 teaspoons optional: dill fresh chopped
  • tablespoons garlic minced
  • teaspoons coarsely ground pepper 
  • 0.3 cup catsup reduced-calorie
  • tablespoons juice of lemon 
  • tablespoons soya sauce low-sodium
  • cup no-salt-added chicken broth undiluted canned
  • small round potatoes red halved
  • large pepper sweet red quartered
  • 16 ounce skinned 
  • teaspoon vegetable oil 
  • large zucchini quartered

Equipment

  • bowl
  • sauce pan
  • grill
  • ziploc bags

Directions

  1. Place potato in a medium saucepan; add water to cover. Bring to a boil; cover, reduce heat, and simmer 12 minutes.
  2. Drain and set aside.
  3. Slice each eggplant in half lengthwise; slice halves lengthwise into 1/2-inch-thick strips. Set aside.
  4. Combine broth and next 9 ingredients in a medium bowl; stir well.
  5. Pour 1/3 cup broth mixture into a large heavy-duty, zip-top plastic bag. Set aside remaining broth mixture.
  6. Add potato, eggplant, chicken, red pepper, and zucchini to bag; seal bag, and shake until chicken and vegetables are well coated. Marinate in refrigerator 3 hours, turning bag occasionally.
  7. Remove chicken and vegetables from marinade; discard marinade.
  8. Coat grill rack with cooking spray; place on grill over medium-hot coals (350 to 400).
  9. Place potato on rack; grill, covered, 10 minutes, basting occasionally with reserved broth mixture. Turn potato; place chicken and remaining vegetables on rack. Grill potatoes, chicken, and vegetables, covered, 5 minutes on each side or until chicken is done and vegetables are tender, basting occasionally with reserved broth mixture.
  10. Garnish with fresh dill sprigs, if desired.

Nutrition Facts

Calories510kcal
Protein28.19%
Fat9.98%
Carbs61.83%

Properties

Glycemic Index
50.25
Glycemic Load
3.29
Inflammation Score
-10
Nutrition Score
42.827826116396%

Flavonoids

Delphinidin
196.23mg
Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.06mg
Eriodictyol
0.55mg
Hesperetin
1.67mg
Naringenin
0.2mg
Luteolin
0.25mg
Isorhamnetin
0.02mg
Kaempferol
0.03mg
Myricetin
0.07mg
Quercetin
3.22mg

Nutrients percent of daily need

Calories:510.48kcal
25.52%
Fat:5.82g
8.95%
Saturated Fat:1.24g
7.73%
Carbohydrates:81.03g
27.01%
Net Carbohydrates:66.21g
24.08%
Sugar:19.98g
22.2%
Cholesterol:72.57mg
24.19%
Sodium:792.77mg
34.47%
Alcohol:1.16g
100%
Alcohol %:0.16%
100%
Protein:36.96g
73.92%
Vitamin C:108.84mg
131.92%
Vitamin B6:1.98mg
99.14%
Vitamin B3:19.21mg
96.04%
Potassium:2972.82mg
84.94%
Manganese:1.49mg
74.59%
Phosphorus:594.03mg
59.4%
Fiber:14.82g
59.28%
Selenium:39.68µg
56.69%
Magnesium:171.16mg
42.79%
Folate:163.73µg
40.93%
Copper:0.8mg
39.89%
Vitamin B5:3.61mg
36.06%
Vitamin B1:0.51mg
34.31%
Vitamin A:1645.42IU
32.91%
Vitamin B2:0.5mg
29.14%
Vitamin K:28.01µg
26.67%
Iron:4.45mg
24.72%
Zinc:2.76mg
18.43%
Vitamin E:2.07mg
13.82%
Calcium:97.75mg
9.77%
Vitamin B12:0.29µg
4.76%
Source:My Recipes