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Photo: Ali Redmond
Active Time:15 minsTotal Time:40 minsServings:4Jump to Nutrition Facts
Active Time:15 minsTotal Time:40 minsServings:4
Active Time:15 mins
Active Time:
15 mins
Total Time:40 mins
Total Time:
40 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipeHow We Made This Diabetes-Appropriate1. The bones and skin from bone-in, skin-on chicken breast traps some of the moisture inside the meat, preventing it from drying out while it’s cooking. Chicken breast is a naturally lean protein, with most of the fat found in the skin. If you want tocut back on saturated fat,you can remove the skin after it’s done cooking.2. Salt-free seasoning is alow-sodium foodthat allows you to add salt (and saltier ingredients like feta cheese) in other places so the flavor is spread evenly throughout the dish.Too much sodiumintake is associated with high blood pressure and an increased risk of cardiovascular disease.Tips from the Test KitchenCan I substitute another cut of chicken?Any cut of chicken will work with this recipe—bone-in or boneless thighs, boneless breasts or even drumsticks. The only difference is the timing. Be sure to use a meat thermometer to make sure the chicken gets to 165°F.How can I make this vegetarian?You can use extra-firm tofu in place of the chicken, or try a can of no-salt-added chickpeas, which will get nice and crunchy as they cook.I can’t find salt-free lemon-pepper seasoning. What can I use instead?You can combine the zest of 1 lemon (about 1 tablespoon) and 1 teaspoon pepper.What should I serve with this?This dish is great on its own but also can be served with brown rice or mashed potatoes, or on top of whole-grain pasta.What other vegetables could I use instead of broccoli and cherry tomatoes?You can use green beans, asparagus, cauliflower, zucchini or summer squash. Tender veggies like green beans and asparagus will need less time in the oven, so add them later on to avoid overcooking.
Jump to recipe
How We Made This Diabetes-Appropriate1. The bones and skin from bone-in, skin-on chicken breast traps some of the moisture inside the meat, preventing it from drying out while it’s cooking. Chicken breast is a naturally lean protein, with most of the fat found in the skin. If you want tocut back on saturated fat,you can remove the skin after it’s done cooking.2. Salt-free seasoning is alow-sodium foodthat allows you to add salt (and saltier ingredients like feta cheese) in other places so the flavor is spread evenly throughout the dish.Too much sodiumintake is associated with high blood pressure and an increased risk of cardiovascular disease.Tips from the Test KitchenCan I substitute another cut of chicken?Any cut of chicken will work with this recipe—bone-in or boneless thighs, boneless breasts or even drumsticks. The only difference is the timing. Be sure to use a meat thermometer to make sure the chicken gets to 165°F.How can I make this vegetarian?You can use extra-firm tofu in place of the chicken, or try a can of no-salt-added chickpeas, which will get nice and crunchy as they cook.I can’t find salt-free lemon-pepper seasoning. What can I use instead?You can combine the zest of 1 lemon (about 1 tablespoon) and 1 teaspoon pepper.What should I serve with this?This dish is great on its own but also can be served with brown rice or mashed potatoes, or on top of whole-grain pasta.What other vegetables could I use instead of broccoli and cherry tomatoes?You can use green beans, asparagus, cauliflower, zucchini or summer squash. Tender veggies like green beans and asparagus will need less time in the oven, so add them later on to avoid overcooking.
How We Made This Diabetes-Appropriate
The bones and skin from bone-in, skin-on chicken breast traps some of the moisture inside the meat, preventing it from drying out while it’s cooking. Chicken breast is a naturally lean protein, with most of the fat found in the skin. If you want tocut back on saturated fat,you can remove the skin after it’s done cooking.
Salt-free seasoning is alow-sodium foodthat allows you to add salt (and saltier ingredients like feta cheese) in other places so the flavor is spread evenly throughout the dish.Too much sodiumintake is associated with high blood pressure and an increased risk of cardiovascular disease.
Tips from the Test Kitchen
Can I substitute another cut of chicken?
Any cut of chicken will work with this recipe—bone-in or boneless thighs, boneless breasts or even drumsticks. The only difference is the timing. Be sure to use a meat thermometer to make sure the chicken gets to 165°F.
How can I make this vegetarian?
You can use extra-firm tofu in place of the chicken, or try a can of no-salt-added chickpeas, which will get nice and crunchy as they cook.
I can’t find salt-free lemon-pepper seasoning. What can I use instead?
You can combine the zest of 1 lemon (about 1 tablespoon) and 1 teaspoon pepper.
What should I serve with this?
This dish is great on its own but also can be served with brown rice or mashed potatoes, or on top of whole-grain pasta.
What other vegetables could I use instead of broccoli and cherry tomatoes?
You can use green beans, asparagus, cauliflower, zucchini or summer squash. Tender veggies like green beans and asparagus will need less time in the oven, so add them later on to avoid overcooking.
Cook Mode(Keep screen awake)Ingredients8cupsbroccoli florets1pintcherry tomatoes3tablespoonsextra-virgin olive oil, divided½teaspoonkosher salt, divided¼teaspoonground pepper1 ½poundsbone-in, skin-on chicken breasts2teaspoonssalt-free lemon pepper seasoning⅓cupcrumbled feta cheese
Cook Mode(Keep screen awake)
Ingredients
8cupsbroccoli florets
1pintcherry tomatoes
3tablespoonsextra-virgin olive oil, divided
½teaspoonkosher salt, divided
¼teaspoonground pepper
1 ½poundsbone-in, skin-on chicken breasts
2teaspoonssalt-free lemon pepper seasoning
⅓cupcrumbled feta cheese
DirectionsPreheat oven to 425°F.Toss broccoli and tomatoes in a large bowl with 2 tablespoons oil, 1/4 teaspoon salt and pepper.Cut chicken breasts into 4 equal portions. Brush the chicken with the remaining 1 tablespoon oil and sprinkle with lemon pepper seasoning and the remaining 1/4 teaspoon salt. Place the chicken on one half of a rimmed baking sheet. Roast for 10 minutes. Remove from oven; carefully add the broccoli and tomatoes to the other side of the pan.Continue roasting, stirring the vegetables once halfway through, until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 165°F and the vegetables are tender, 15 to 18 minutes more.Sprinkle feta over the vegetables on the pan; stir to allow the feta to slightly melt. Serve the chicken and vegetables topped with the pan drippings.Originally appeared: EatingWell.com, May 2023
Directions
Preheat oven to 425°F.Toss broccoli and tomatoes in a large bowl with 2 tablespoons oil, 1/4 teaspoon salt and pepper.Cut chicken breasts into 4 equal portions. Brush the chicken with the remaining 1 tablespoon oil and sprinkle with lemon pepper seasoning and the remaining 1/4 teaspoon salt. Place the chicken on one half of a rimmed baking sheet. Roast for 10 minutes. Remove from oven; carefully add the broccoli and tomatoes to the other side of the pan.Continue roasting, stirring the vegetables once halfway through, until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 165°F and the vegetables are tender, 15 to 18 minutes more.Sprinkle feta over the vegetables on the pan; stir to allow the feta to slightly melt. Serve the chicken and vegetables topped with the pan drippings.
Preheat oven to 425°F.
Toss broccoli and tomatoes in a large bowl with 2 tablespoons oil, 1/4 teaspoon salt and pepper.
Cut chicken breasts into 4 equal portions. Brush the chicken with the remaining 1 tablespoon oil and sprinkle with lemon pepper seasoning and the remaining 1/4 teaspoon salt. Place the chicken on one half of a rimmed baking sheet. Roast for 10 minutes. Remove from oven; carefully add the broccoli and tomatoes to the other side of the pan.
Continue roasting, stirring the vegetables once halfway through, until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 165°F and the vegetables are tender, 15 to 18 minutes more.
Sprinkle feta over the vegetables on the pan; stir to allow the feta to slightly melt. Serve the chicken and vegetables topped with the pan drippings.
Originally appeared: EatingWell.com, May 2023
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Nutrition Facts(per serving)312Calories17gFat13gCarbs31gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
