Chicken with honey and lemon

Edited by: Chrystalla Katelari.
Clinical dietitian – nutritionist

For more information: www.changeeat.com.cy

Ingredients for 4 servings:

Chicken breast, 4 large pieces
1 ½ tbsp olive oil
¾ tbsp sea salt
¼ tsp black pepper
¼ cup finely chopped spring onion
2 tbsp lemon juice
2 tbsp honey
1 tbsp finely chopped fresh oregano

tbsp: tablespoon tsp: teaspoon cup: 250 ml cup

Method:

Preheat the oven to 180ºC.

In a bowl, mix the olive oil, sea salt, black pepper, lemon juice and honey, and stir well until the mixture comes together.

In a baking tray, after laying down a sheet of baking paper, place the fillets one next to the other and, with a small brush, coat both sides.

Finely chop the spring onion and the fresh oregano and sprinkle them over the fillets.

Bake at 180ºC for 25–30 minutes or until the chicken takes on a golden colour.

Dietitian’s tip: With simple ingredients and a little imagination you create a dish low in calories, while combined with rice and vegetables it makes a complete dish.

Chicken is a rich source of niacin, vitamin B6, B12, selenium and phosphorus. Niacin (B3) is a water-soluble vitamin, meaning it is not stored in the body. Therefore, you should consume foods rich in niacin daily. It helps digest food and regulates enzyme levels.

Nutritional value per serving:
Energy/ Calories: 360 kcal
Fat: 11 g
Carbohydrates: 10 g
Dietary fibre: 0.2 g
Protein: 54 g
Vitamins & Minerals
Vitamin B6: 66%*
Niacin: 132%
Selenium: 60%
Phosphorus: 47%

*Percentage of Recommended Daily Intake based on 2000kcal