Lemon, broccoli & sesame roast chicken

Gluten Free
Dairy Free
Health score
12%
Lemon, broccoli & sesame roast chicken
55 min.
4
349kcal

Suggestions


Are you ready to elevate your dinner game with a dish that's both nutritious and bursting with flavor? This Lemon, Broccoli & Sesame Roast Chicken is the perfect choice for those seeking a meal that's gluten-free and dairy-free, without compromising on taste. Imagine succulent chicken legs, beautifully roasted to golden perfection, accompanied by vibrant broccoli and infused with zesty lemon and aromatic garlic.

The combination of fresh lemon juice and sweet honey creates a tangy glaze that caramelizes beautifully in the oven, while the sesame seeds add a delightful crunch. This dish is not only a feast for the palate but also a feast for the eyes, making it a fantastic centerpiece for both lunch and dinner gatherings.

In just 55 minutes, you can serve up a mouthwatering meal that's complete in itself. Whether you're feeding a family or entertaining friends, this roast chicken will impress everyone around the table. Paired with rice, it makes for a satisfying and wholesome dish that fuels your day without the guilt! So, roll up your sleeves and let the aromas of ginger and garlic fill your kitchen as you create this delightful main course.

Ingredients

  •  .6 lb. chicken legs and thighs. this weight usually gives me 4 legs and 4 thighs cut into thighs and drumsticks
  •  juice of lemon cut into 8 chunks
  • 200 broccoli 
  •  garlic clove thinly sliced
  • piece ginger shredded finely
  • tbsp soy sauce light
  • tbsp clear honey 
  • tbsp sesame seed 
  • tsp sesame oil 

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Put the chicken and lemon chunks in a large roasting tin, season with pepper, then roast for 30 mins until the chicken is turning golden.
  3. After 25 mins, bring a little water to the boil in a frying pan, add the broccoli, cover and steam for 3 mins until bright green and almost tender, then drain.
  4. Tuck the broccoli around the chicken, scatter the garlic and ginger over and around the meat, then splash over the lemon juice, soy and honey.
  5. Sprinkle with the sesame seeds. Roast for another 15 mins until the chicken is golden and tender, and juices look sticky.
  6. Drizzle with sesame oil, then serve the chicken, broccoli and juices with rice.

Nutrition Facts

Calories349kcal
Protein27.98%
Fat58.97%
Carbs13.05%

Properties

Glycemic Index
44.82
Glycemic Load
3.41
Inflammation Score
-6
Nutrition Score
18.216086962949%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Luteolin
0.4mg
Kaempferol
3.93mg
Myricetin
0.08mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:348.74kcal
17.44%
Fat:23.05g
35.46%
Saturated Fat:6.01g
37.57%
Carbohydrates:11.48g
3.83%
Net Carbohydrates:9.66g
3.51%
Sugar:5.83g
6.48%
Cholesterol:119.8mg
39.93%
Sodium:880.16mg
38.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.61g
49.21%
Vitamin C:51.71mg
62.68%
Vitamin K:54.17µg
51.59%
Selenium:25.81µg
36.88%
Vitamin B3:7.11mg
35.53%
Vitamin B6:0.59mg
29.5%
Phosphorus:270.97mg
27.1%
Vitamin B5:1.66mg
16.64%
Vitamin B2:0.27mg
16.14%
Zinc:2.39mg
15.94%
Manganese:0.31mg
15.42%
Potassium:496.13mg
14.18%
Magnesium:50.78mg
12.7%
Vitamin B12:0.72µg
12.02%
Folate:44.65µg
11.16%
Iron:2mg
11.1%
Copper:0.22mg
11.07%
Vitamin B1:0.17mg
11.02%
Vitamin A:431.39IU
8.63%
Fiber:1.83g
7.31%
Calcium:66.66mg
6.67%
Vitamin E:0.72mg
4.83%