⏱ 40 min totalLemon Garlic Chicken Zoodles
Per 1 serving · 499 g · 11 ingredients
of a 2,000 cal day
- Protein33g39% of calories
- Carbs15g17% of calories
- Fat16g43% of calories
- ✓ Protein-dense
At a glance
One serving of Lemon Garlic Chicken Zoodles (499 g) has 324 calories, with 33 g of protein, 15 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (67% DV), Vitamin C (93% DV) and Vitamin K (71% DV). Keep an eye on sodium and cholesterol, which provide 33% and 30% of the daily value.
High in
20%+ of the daily value
- Protein67%
- Vitamin C93%
- Vitamin K71%
- Thiamine21%
- Riboflavin (B2)38%
- Niacin81%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E18%
- Vitamin B1215%
- Calcium16%
- Zinc19%
Watch
20%+ of the daily value
- Sodium33%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ medium Zucchini
¾ tbsp Olive oil
1 breast fillet Chicken breast
¼ cup cherry tomatoes Cherry tomatoes
1 tbsp Parsley
¼ fruit without seeds Lemon
¼ cloves, minced Garlic- 🥄¼ tsp Salt
¼ tsp Black pepper
1 ¼ tbsp Parmesan cheese- 🥄¼ tsp Crushed red pepper flakes
Directions
- 1
Create zucchini noodles using a spiralizer or a vegetable peeler for wider strips.
- 2
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add zucchini noodles and cook for 2-3 minutes until tender but slightly crunchy.
- 3
Let the noodles rest for 3 minutes to release moisture, then transfer to a colander to drain.
- 4
Wipe the pan and heat another tablespoon of olive oil. Add chicken cubes and cook until browned on all sides, about 8 minutes.
- 5
Add tomatoes and parsley, reduce heat to a simmer, and cook for 5 minutes until tomatoes start to break down.
- 6
In a small bowl, mix lemon juice, remaining olive oil, garlic, salt, and pepper.
- 7
Add zoodles and lemon juice mixture to the pan, stirring until combined and heated through.
- 8
Sprinkle with Parmesan cheese and red pepper flakes before serving.
Vitamins & minerals
Amounts for 1 serving (499 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 84 mg | 93% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 85 μg | 71% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 13 mg | 81% |
| Vitamin B6 | 2 mg | 119% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 0.3 μg | 15% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 129 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 161 mg | 16% |
| Iron | 2 mg | 28% |
| Potassium | 1,326 mg | 28% |
| Magnesium | 100 mg | 24% |
| Phosphorus | 426 mg | 61% |
| Zinc | 2 mg | 19% |
| Copper | 0.2 mg | 28% |
| Manganese | 1 mg | 26% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 718 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 959 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 22 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 324 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Lemon Garlic Chicken Zoodles?
One serving of Lemon Garlic Chicken Zoodles (1 serving) has 324 calories, which works out to 65 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Lemon Garlic Chicken Zoodles high in protein?
Yes. It has 33 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).
Are Lemon Garlic Chicken Zoodles keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon Garlic Chicken Zoodles?
769 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemon Garlic Chicken Zoodles?
8.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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