Meal Details
1. Chicken thighs with lemon & olives
219cal, 20p, 2c, 15f (per meal)
2 thigh(s) (340g)
2 dash (2g)
4 dash, ground (1g)
1/4 tbsp (1g)
1/4 tbsp (4mL)
1/2 large (42g)
1/2 small can (~2 oz) (32g)
1/4 cup(s) (mL)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Greek salad with feta
221cal, 6p, 7c, 18f (per meal)
1 tsp (4g)
1 tbsp (15mL)
3 tbsp (45mL)
1/2 cup (70g)
1 cucumber (8-1/4") (301g)
4 oz (113g)
2 small whole (2-2/5" dia) (182g)
1 small (70g)
1
In a small bowl, mix together the olive oil, red wine vinegar, Italian seasoning, and some salt/pepper. Set dressing aside.
2
Add all remaining ingredients to a large bowl, pour the dressing over salad, toss, and serve.
3. Buttery lemon rice
185cal, 4p, 38c, 2f (per meal)
2 tbsp (30mL)
1 cup(s) (237mL)
1 cup (185g)
1 1/4 tsp (3g)
1 cup(s) (mL)
1/2 tbsp (7g)
1
Combine all ingredients except lemon pepper in saucepan.
2
Bring to a boil, then reduce heat.
3
Cover pot and allow to simmer slowly for 20 minutes, or until liquid is absorbed.
4
Sprinkle with lemon pepper before serving.