Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
304
Calories
42g
Protein
12g
Fat
8g
Carbs
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 1/2 tbsp dijon mustard
- 1 tsp lemon juice
- 3 large cloves garlic, minced
- 1/2 tsp dried, crumbled rosemary
- freshly ground pepper
- 6 small chicken thighs, skinned
- 3 cup bran flakes cereal **
- 6 tbsp grated parmesan cheese
- =
Directions
1
Preheat oven to 350 degrees. In small bowl, combine mustard, lemon juice, minced garlic, salt and pepper. Set aside. Combine cereal and cheese in sealable bag and crush flakes well. Coat chicken thoroughly in mustard mixture and place in bag with cereal and cheese a few pieces at a time. Shake gently, but coat well. Place chicken in dish lined with foil - single layer only. Cover with foil. Bake 25 minutes, uncover, and bake 20 minutes longer or until chicken is thoroughly cooked. recipe by: deal-a-meal
Recipe sourced from
fandom