A recipe for a healthy and low-calorie dinner, Feel free to try it for your diet meal.
Ingredients:
- 4 boneless, skinless chicken breasts (about 500g) – 165 calories per 100g
- Mixed salad greens (lettuce, spinach, arugula, etc.) – approximately 5 calories per cup
- 1 red bell pepper – about 40 calories
- 1 yellow bell pepper – about 40 calories
- 1 zucchini – about 20 calories
- 1 cup cherry tomatoes – about 30 calories
- 1 lemon (for both zest and juice) – about 17 calories per lemon
- 2 tablespoons olive oil – about 240 calories per 28g
- Salt and pepper to taste
- Optional: Fresh herbs (like basil, parsley, or mint) for added flavor
Instructions:
- Marinate the Chicken:
- In a bowl, mix the juice of half a lemon, 1 tablespoon of olive oil, salt, pepper, and any optional herbs you prefer.
- Coat the chicken breasts with the marinade and let it sit for at least 30 minutes.
- Prepare the Vegetables:
- Cut the bell peppers and zucchini into thin strips.
- Toss them with a little olive oil, salt, and pepper.
- Grill the Chicken and Vegetables:
- Preheat your grill or grill pan.
- Grill the chicken for about 6-8 minutes per side or until fully cooked.
- Grill the vegetables until they are slightly charred and tender, about 3-5 minutes.
- Make the Lemon Dressing:
- In a small bowl, combine the zest and juice of one lemon with the remaining olive oil. Add a pinch of salt and pepper. Adjust to taste.
- Assemble the Salad:
- Arrange the mixed greens on a plate.
- Top with the grilled chicken and vegetables.
- Drizzle with Dressing:
- Drizzle the lemon dressing over the salad.
- Serve:
- Garnish with cherry tomatoes and any additional fresh herbs if desired.
Calorie Count:
- Grilled chicken (500g): 825 calories
- Mixed salad greens (2 cups): 10 calories
- Red bell pepper (1 medium): 37 calories
- Yellow bell pepper (1 medium): 50 calories
- Zucchini (1 medium): 33 calories
- Cherry tomatoes (1 cup): 30 calories
- Lemon (1 medium): 17 calories
- Olive oil (2 tablespoons): 240 calories
Total Estimated Calories: Approximately 1202 calories for the entire recipe. This recipe serves 4, so each serving is about 300 calories.
Remember, these calorie counts are approximate and can vary based on factors like specific brands or variations in ingredient size.
Always consult a nutritionist or healthcare professional for personalized dietary advice. Enjoy your healthy and delicious meal!
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