Italian-Seasoned Roast Chicken Breasts

Gluten Free
Dairy Free
Health score
28%
Italian-Seasoned Roast Chicken Breasts
53 min.
4
430kcal

Suggestions


Indulge in the delightful flavors of our Italian-Seasoned Roast Chicken Breasts, a dish that perfectly marries simplicity with gourmet flair. This gluten-free and dairy-free recipe is not only easy to prepare but also promises to impress your family and friends at any meal, whether it's a cozy lunch or an elegant dinner. With just 53 minutes of your time, you can create a succulent main course that bursts with aromatic herbs and zesty lemon.

The star of this dish is the bone-in chicken breast, which remains juicy and tender while roasting to perfection. Infused with a blend of freshly ground black pepper, crushed fennel seeds, and fragrant rosemary, each bite is a celebration of Italian cuisine. The addition of garlic and lemon juice elevates the flavor profile, making it a refreshing choice for any occasion.

Not only is this roast chicken a feast for the senses, but it also offers a nutritious option, with a caloric breakdown that highlights its high protein content while keeping fats and carbs in check. Whether you're looking to maintain a healthy lifestyle or simply want to enjoy a delicious meal, this recipe is a fantastic choice. So, roll up your sleeves and get ready to savor the mouthwatering taste of Italian-Seasoned Roast Chicken Breasts!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • pounds chicken breast halves bone-in
  • 0.5 teaspoon fennel seeds crushed
  • tablespoon rosemary fresh chopped
  •  garlic cloves minced
  • tablespoons juice of lemon fresh
  • teaspoon lemon rind grated
  • teaspoons olive oil extra-virgin
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • oven
  • kitchen thermometer
  • broiler pan

Directions

  1. Preheat oven to 42
  2. Combine first 8 ingredients in a bowl, stirring well. Loosen skin from chicken by inserting fingers, gently pushing between skin and meat. Rub rosemary mixture under loosened skin over flesh; rub over top of skin.
  3. Place chicken, bone side down, on a broiler pan coated with cooking spray. Coat skin lightly with cooking spray.
  4. Bake at 425 for 35 minutes or until a thermometer inserted into the thickest portion of the breast registers 15
  5. Remove chicken from pan; let stand for 10 minutes.
  6. Nutrition Note: Since chicken breast meat is low in calories and saturated fat, you can eat the skin and still keep saturated fat within allowable limits. If you like dark meat, which is higher in saturated fat, remove and discard the skin.

Nutrition Facts

Calories430kcal
Protein70.24%
Fat28.16%
Carbs1.6%

Properties

Glycemic Index
15.5
Glycemic Load
0.22
Inflammation Score
-5
Nutrition Score
25.847391242566%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.23mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:430.25kcal
21.51%
Fat:12.91g
19.87%
Saturated Fat:2.5g
15.65%
Carbohydrates:1.66g
0.55%
Net Carbohydrates:1.33g
0.48%
Sugar:0.23g
0.26%
Cholesterol:217.72mg
72.57%
Sodium:686.25mg
29.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:72.47g
144.94%
Vitamin B3:35.53mg
177.64%
Selenium:109.2µg
156%
Vitamin B6:2.58mg
129.17%
Phosphorus:720.26mg
72.03%
Vitamin B5:4.88mg
48.78%
Potassium:1285.6mg
36.73%
Magnesium:91.18mg
22.79%
Vitamin B2:0.35mg
20.36%
Vitamin B1:0.23mg
15.04%
Zinc:2.02mg
13.47%
Vitamin B12:0.68µg
11.34%
Vitamin C:8.49mg
10.29%
Vitamin E:1.24mg
8.25%
Iron:1.42mg
7.91%
Manganese:0.13mg
6.37%
Copper:0.11mg
5.31%
Folate:15.81µg
3.95%
Vitamin K:3.33µg
3.17%
Calcium:27.55mg
2.76%
Vitamin A:118.6IU
2.37%
Vitamin D:0.34µg
2.27%
Fiber:0.32g
1.3%
Source:My Recipes