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Recipes

Chicken and Lentils Recipe
Serves: 6 person(s)
I had a hard time sizing the chicken. Last night when we cut 1lb of chicken off the leg bone, it came up with about a cup. The recipe calls for 2lbs bone in chicken, and I deskin it. That's how I arrived at my calorie calculation!

Ingredients
  • 1/2 tablespoon olive oil
  • 2 1/2 cups chicken (use 2 lbs bone-in chicken)
  • 1 large onion, finely chopped
  • 1 small carrot, finely chopped
  • 2 cloves garlic, finely chopped
  • 3/4 cup dried lentils
  • 2 cups water
  • 2 chicken boullion
  • 1/2 teaspoon salt
  • 10 ounce tomato sauce
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried basil
  • 1 tbsp lemon juice

Directions: Heat the oil in a skillet over medium heat, and cook the chicken pieces 5 minutes on each side, or until juices run clear. Remove chicken from skillet, and set aside. Place onion in the skillet, and cook 5 minutes, until tender. Mix in the carrot and garlic. Stir in the lentils and broth, and season with salt. Bring to a boil, cover, reduce heat to low, and simmer 20 minutes. Return chicken to skillet. Cover, and continue cooking 20 minutes. If the mixture becomes too dry, add a little water to just moisten. Stir tomato sauce into the skillet. Season with rosemary and basil. Continue cooking 10 minutes, or until lentils are tender. Stir in lemon juice, and serve warm.

Categories: Beans, Chicken, Main Dish
Calories 232.7 kcal (973.6 kJ)
Grams (kcal) %
Total Fat 6.4 57.6 24.8 %
Saturated Fat 1.6 14.4 6.2 %
Total Trans Fat 0 0 0 %
Total Carbohydrate 20.5 82 35.2 %
Dietary Fiber 8.8
Sugars 4 16 6.9 %
Protein 23 92 39.5 %
Alcohol 0 0 0 %
Want to burn these calories?
To burn 232.7 calories, you could do any of the following:(Base on weight: 154lbs or 70kg)
Mins Exercise
Bicycling, Stationary: moderate
Bicycling, Stationary: vigorous
Bicycling: BMX or mountain
Bicycling: 12-13.9 mph
Bicycling: 14-15.9 mph
Swimming: general
Walk: 3.5 mph (17 min/mile)
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Walk: 4.5 mph (13 min/mile)
Walk/Jog: jog <10 min.
Running: 5 mph (12 min/mile)
Running: 5.2 mph (11.5 min/mile)
Running: 6 mph (10 min/mile)
Running: 6.7 mph (9 min/mile)
Running: 7.5 mph (8 min/mile)
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Running: 10 mph (6 min/mile)
Running: pushing wheelchair, marathon wheedling (8 min/mile)
Running: cross-country
Nutrition Facts
Serving Size 245g
Amount Per Serving
Calories 232.7 kcal (973.6 kJ)
Calories from Fat 57.6 kcal (241 kJ)
% Daily Value (*)
Total Fat 6.4 g 9.8 %
Saturated Fat 1.6 g 8 %
Total Trans Fat 0 g
Cholesterol 54.8 mg 18.3 %
Sodium 505.3 mg 21.1 %
Potassium 595.7 mg 17 %
Total Carbohydrate 20.5 g 6.8 %
Dietary Fiber 8.8 g 35.2 %
Sugars 4 g
Protein 23 g 46 %
Calcium 40.7 mg 4.1 %
Alcohol 0 g
Iron 17.8 %   •   Magnesium 13.9 %
Manganese 20 %   •   Niacin 24.5 %
Phosphorus 23.9 %   •   Riboflavin 11.8 %
Selenium 21.9 %   •   Thiamin 20 %
Vitamin A 32.1 %   •   Vitamin B12 3.3 %
Vitamin B6 20 %   •   Vitamin C 11.8 %
Vitamin D 0 %   •   Vitamin E 0 %
Zinc 20 %   •  
(*) Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Slim Diary recommendations.

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