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Grilled Chicken with Vegetables

Grilled Chicken with Vegetables
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Grilled Chicken with Vegetables

The summer garden bounty provides lots of color 和 flavor to this dish, pairing well with the garlic 和 herb grilled chicken.

成分

份   4   服务规模   3 ounces chicken 和 1/2 cup vegetables

  • 1 1/2 teaspoons dried basil, crumbled
  • 1 1/2 teaspoons garlic powder
  • 1/4茶匙盐
  • 1/4茶匙胡椒粉
  • 1 teaspoon grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons olive oil (extra virgin preferred)
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 small zucchini, cut lengthwise into slices 1/4 inch wide
  • 1 small red bell pepper, cut crosswise into 4 rings
  • 1/4 small eggplant (about 4 ounces), cut crosswise into 1/2-inch slices
  • 烹饪喷雾

方向

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the basil, garlic powder, salt, 和 pepper. Transfer 1 teaspoon of the mixture to a large shallow dish. Reserve the remaining mixture.
  2. Stir the lemon zest, lemon juice, 和 oil into the basil mixture. Dip the chicken in the mixture, turning to coat. 转移到一个大盘子里. Cover 和 refrigerate for 10 minutes to 8 hours.
  3. Preheat the grill on medium high.
  4. Put the zucchini, bell pepper, 和 eggplant on a flat surface. Lightly spray both sides of the vegetables with cooking spray. Sprinkle both sides with the reserved basil mixture. Using your fingertips, gently press the mixture so it adheres to the vegetables.
  5. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. After grilling the chicken on one side, put the zucchini, bell pepper, 和 eggplant on the grill. Grill the vegetables for 2 to 3 minutes on each side, or until tender. Serve the chicken with the vegetables.

营养成分

Grilled Chicken with Vegetables
卡路里卡路里
每份173英镑
蛋白质蛋白质
每份25克
纤维纤维
每份2克
每份成本每份成本
$1.75

营养成分

卡路里 173
总脂肪 5.5 g
饱和脂肪 1.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.0 g
不饱和脂肪 2.5 g
胆固醇 73 mg
钠 282 mg
总碳水化合物 5 g
膳食纤维 2 g
糖 2 g
蛋白质 25 g

饮食交流
3块瘦肉，1块蔬菜

 
The summer garden bounty provides lots of color 和 flavor to this dish, pairing well with the garlic 和 herb grilled chicken.

营养成分

Grilled Chicken with Vegetables
卡路里卡路里
每份173英镑
蛋白质蛋白质
每份25克
纤维纤维
每份2克
每份成本每份成本
$1.75
×
卡路里 173
总脂肪 5.5 g
饱和脂肪 1.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.0 g
不饱和脂肪 2.5 g
胆固醇 73 mg
钠 282 mg
总碳水化合物 5 g
膳食纤维 2 g
糖 2 g
蛋白质 25 g

饮食交流
3块瘦肉，1块蔬菜

成分

份   4   服务规模   3 ounces chicken 和 1/2 cup vegetables

  • 1 1/2 teaspoons dried basil, crumbled
  • 1 1/2 teaspoons garlic powder
  • 1/4茶匙盐
  • 1/4茶匙胡椒粉
  • 1 teaspoon grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons olive oil (extra virgin preferred)
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 small zucchini, cut lengthwise into slices 1/4 inch wide
  • 1 small red bell pepper, cut crosswise into 4 rings
  • 1/4 small eggplant (about 4 ounces), cut crosswise into 1/2-inch slices
  • 烹饪喷雾

方向

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the basil, garlic powder, salt, 和 pepper. Transfer 1 teaspoon of the mixture to a large shallow dish. Reserve the remaining mixture.
  2. Stir the lemon zest, lemon juice, 和 oil into the basil mixture. Dip the chicken in the mixture, turning to coat. 转移到一个大盘子里. Cover 和 refrigerate for 10 minutes to 8 hours.
  3. Preheat the grill on medium high.
  4. Put the zucchini, bell pepper, 和 eggplant on a flat surface. Lightly spray both sides of the vegetables with cooking spray. Sprinkle both sides with the reserved basil mixture. Using your fingertips, gently press the mixture so it adheres to the vegetables.
  5. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. After grilling the chicken on one side, put the zucchini, bell pepper, 和 eggplant on the grill. Grill the vegetables for 2 to 3 minutes on each side, or until tender. Serve the chicken with the vegetables.
 

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