Baked Lemon-Basil Chicken
Sautéed Kale with Tomatoes
Ingredients
- 1½ cups long-grain brown rice, rinsed
- 1 large lemon
- 2 lb boneless, skinless chicken breasts
- 2 cloves garlic, minced
- ¼ cup white wine (or use chicken broth)
- 1 Tbsp dried basil
- 1 tsp salt
- ½ tsp pepper
Instructions
- Preheat oven to 400°F. Cook rice according to package directions .
- Grate zest and squeeze juice from lemon. Place chicken in a baking dish coated with cooking spray.
- Whisk together garlic, wine, lemon zest, and basil; pour over chicken. Sprinkle with salt and pepper.
- Bake, uncovered, 30 minutes or until chicken is done.
- Drizzle with lemon juice. Serve chicken over rice.
Side Dish Ingredients
- 2 (1-lb) pkg kale
- 2 cloves garlic, minced
- 2 Tbsp olive oil
- 2 tomatoes, chopped
- 3 Tbsp balsamic vinegar
- ¾ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Cook kale and garlic in hot oil in a Dutch oven over medium heat, stirring constantly, 10 minutes or until kale wilts and is tender. Stir in tomatoes, vinegar, salt, and pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
364
|
130
|
494
|
| Fat (g) | 5 | 6 | 11 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 38 | 7 | 45 |
| Carb (g) | 37 | 17 | 54 |
| Fiber (g) | 2 | 6 | 8 |
| Sodium (mg) | 459 | 352 | 811 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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