Tuscan Roasted Chicken and Vegetables

Gluten Free
Dairy Free
Health score
54%
Tuscan Roasted Chicken and Vegetables
65 min.
4
491kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 2.5 pounds chicken breast halves bone-in skinless
  •  bulb fennel 
  • tablespoon rosemary leaves dried fresh chopped
  • cloves garlic finely minced
  • tablespoon juice of lemon 
  • teaspoon lemon zest 
  • tablespoons oil divided
  • pound roma tomatoes 
  • 0.8 teaspoons salt divided
  • 1.5 pound zucchini 

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat the oven to 375 degrees F.
  2. Cut the tomatoes lengthwise into quarters and remove the seeds. Trim the zucchini and cut it in half crosswise and then cut each piece in half lengthwise once if the piece is thin and twice if it is thicker, so that the pieces are relatively uniform.
  3. Remove the outermost layer of the fennel bulb and discard.
  4. Cut the bulb in half so that each half retains part of the stem end.
  5. Cut each half into 8 thin wedges so each wedge is held together by a little piece of stem.
  6. Put the vegetables into a large baking pan. Toss them with 2 tablespoons oil and 1/4 teaspoon of salt. Arrange the chicken pieces in the pan with the vegetables.
  7. In a small bowl combine 1 tablespoon of oil, 1/2 teaspoon of salt, the garlic, lemon zest and lemon juice. Rub the mixture into the chicken in the pan. Season with a few turns of pepper.
  8. Roast in the oven for 30 minutes, then give the vegetables a stir and add the rosemary. Cook for about 20 to 30 minutes more until the chicken is done and the vegetable are tender and beginning to brown.

Nutrition Facts

Calories491kcal
Protein52.51%
Fat34.66%
Carbs12.83%

Properties

Glycemic Index
57.5
Glycemic Load
3.17
Inflammation Score
-9
Nutrition Score
38.476521808168%

Flavonoids

Eriodictyol
0.81mg
Hesperetin
0.54mg
Naringenin
0.82mg
Kaempferol
0.11mg
Myricetin
0.2mg
Quercetin
1.98mg

Nutrients percent of daily need

Calories:490.9kcal
24.55%
Fat:18.84g
28.98%
Saturated Fat:2.65g
16.56%
Carbohydrates:15.69g
5.23%
Net Carbohydrates:10.45g
3.8%
Sugar:9.68g
10.76%
Cholesterol:181.44mg
60.48%
Sodium:815.43mg
35.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:64.21g
128.43%
Vitamin B3:31.42mg
157.08%
Selenium:91.93µg
131.33%
Vitamin B6:2.57mg
128.38%
Vitamin C:59.74mg
72.42%
Phosphorus:721.9mg
72.19%
Vitamin K:61.28µg
58.36%
Potassium:2026.72mg
57.91%
Vitamin B5:4.65mg
46.49%
Manganese:0.66mg
32.92%
Magnesium:129.08mg
32.27%
Vitamin A:1465.17IU
29.3%
Vitamin B2:0.49mg
28.84%
Vitamin E:3.54mg
23.61%
Folate:87.42µg
21.86%
Vitamin B1:0.32mg
21.04%
Fiber:5.24g
20.96%
Zinc:2.55mg
17.03%
Iron:2.63mg
14.61%
Copper:0.29mg
14.33%
Calcium:94.83mg
9.48%
Vitamin B12:0.57µg
9.45%
Vitamin D:0.28µg
1.89%