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Garlic Stuffed Chicken

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Garlic Stuffed Chicken
En Español

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  • Makes: 4 servings

Jazz up your chicken dinner with garlic, lemon zest, and fresh parsley. Serve this dish with brown rice and a side salad for a complete meal.

Ingredients

  • 2 cups water
  • 8 cloves garlic clove (unpeeled)
  • 6 tablespoons fresh parsley (chopped, divided)
  • 1 teaspoon lemon zest (grated)
  • 1 teaspoon sodium-free seasoning blend
  • 4 chicken breast (4 ounce, with skin)
  • 1/4 cup chicken broth (reduced sodium)
  • 2 tablespoons lemon juice (fresh)

Directions

1. In a small saucepan, bring water to a boil. Add garlic; cook for 10 minutes. Drain garlic, peel and cut into thin slices. In a small bowl, combine garlic, 1/2 cup of chopped parsley, lemon zest, and seasoning. Mix well.

2. Loosen skin from each chicken breast to form a pocket. Place about 1 teaspoon of garlic mixture under skin of each breast. Heat a large nonstick skillet over medium-high heat.

3. Add chicken skin-side down; cook until golden, about 4 minutes. Turn chicken; reduce heat to medium.

4. Cover and cook until no longer pink in center, about 10 to 12 minutes. Transfer chicken to a plate. Wipe any fat away from the skillet.

5. Add remaining chopped parsley, broth, and lemon juice to pan. Bring to a boil; cook for 1 minute. Spoon mixture over chicken.

Source: Seat Pleasant/University of Maryland Health Partnership

Nutrition Information

Serving Size: 1/4 of recipe (231g)
Nutrients Amount
Total Calories 240
Total Fat 15 g
Saturated Fat 4 g
Cholesterol 133 mg
Sodium 98 mg
Carbohydrates 3 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 23 g
Vitamin D 0 mcg
Calcium 34 mg
Iron 2 mg
Potassium 341 mg
N/A - data is not available
Nutrients Amount
Total Calories 240
Total Fat 15 g
Saturated Fat 4 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 3 g
Cholesterol 133 mg
Carbohydrates 3 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 23 g
Minerals
Calcium 34 mg
Potassium 341 mg
Sodium 98 mg
Copper 99 mcg
Iron 2 mg
Magnesium 28 mg
Phosphorus 219 mg
Selenium 25 mcg
Zinc 2 mg
Vitamins
Vitamin A 40 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 97 mcg
Folate 14 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 6 mg
Choline 69 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Protein Foods
3 1/4 ounces

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