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Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard
This is a complete meal that is highly nutritious and delicious. It is a great meal to prepare when you have company and want to make something special.
Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard Prep and Cook Time: 35 minutes

Ingredients:

Directions:

  1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
  2. While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper.
  3. Leaving the skin on, place the breast skin side up on the hot pan and return it to the oven. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees Fahrenheit (74° Celcius).
  4. While chicken is broiling, bring pot of water large enough to cook the chard to a boil.
  5. Chop chard.
  6. Chop onion, garlic, mushrooms, thyme, and sage and then Healthy Sauté them in medium sauté pan over medium-low heat for just about 5 minutes, stirring frequently. Add lentils, walnuts and 3 TBS broth and heat through.
  7. Purée mixture in blender or food processor with salt and pepper to taste. You will have to scrape sides of blender with a rubber spatula a few times.
  8. When water has come to a boil, add chard and boil for 3 minutes.
  9. Drain chard and toss with 2 TBS olive oil and 1 TBS lemon juice and salt and pepper to taste.
  10. Place 3 TBS lemon juice, pressed garlic, chopped rosemary, salt, and pepper in small sauté pan and heat on stove for a minute. Turn off heat and whisk in 1 TBS olive oil.
  11. Remove skin from chicken, slice into thirds, and serve with puréed lentils and chard. Drizzle rosemary lemon broth over chicken and lentils. Serve.
Serves 4

Nutritional Profile

Broiled Rosemary Chicken over Pureed Lentils
1.00 serving
(464.47 grams)
Calories: 473

NutrientDRI/DV

 vitamin K273%



 protein107%

 copper84%









 iron48%


 biotin46%

 fiber46%


 folate42%


 zinc30%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Broiled Rosemary Chicken over Pureed Lentils
1.00 serving
464.47 grams
Calories: 473

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K245.68 mcg27310.4excellent
molybdenum58.22 mcg1294.9excellent
vitamin B319.41 mg1214.6excellent
protein53.55 g1074.1excellent
copper0.76 mg843.2excellent
manganese1.55 mg783.0excellent
phosphorus539.88 mg772.9excellent
selenium40.45 mcg742.8very good
vitamin B61.21 mg712.7very good
vitamin A566.41 mcg RAE632.4very good
magnesium240.47 mg602.3very good
vitamin C42.16 mg562.1very good
omega-3 fats1.27 g532.0very good
potassium1694.20 mg481.8good
iron8.57 mg481.8good
fiber11.62 g461.8good
biotin13.87 mcg461.8good
pantothenic acid2.13 mg431.6good
folate169.08 mcg421.6good
vitamin E4.57 mg (ATE)301.2good
zinc3.29 mg301.1good
vitamin B20.38 mg291.1good
vitamin B10.34 mg281.1good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard

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