⏱ 17 min totalMicrowave Parmesan Lemon Chicken and Brussels Sprouts
Per 1 serving · 390 g · 6 ingredients
of a 2,000 cal day
- Protein48g39% of calories
- Carbs24g19% of calories
- Fat23g42% of calories
- ✓ Protein-dense
At a glance
One serving of Microwave Parmesan Lemon Chicken and Brussels Sprouts (390 g) has 476 calories, with 48 g of protein, 24 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (97% DV), dietary fiber (34% DV) and Vitamin C (179% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 33% and 36% of the daily value.
High in
20%+ of the daily value
- Protein97%
- Dietary fiber34%
- Vitamin C179%
- Vitamin E55%
- Vitamin K260%
- Thiamine33%
Good source of
10–19% of the daily value
- Vitamin A16%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat33%
- Cholesterol36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 breast fillet Chicken breast
2 cup Brussels sprouts
2 tbsp Lemon juice
1 oz Parmesan cheese
¼ cup, sliced Almonds
1 tbsp Chicken broth
Directions
- 1
Dice the chicken breast and halve the Brussels sprouts, quartering larger ones for even cooking.
- 2
Combine all ingredients in a microwave-safe bowl. Microwave on high for 5-7 minutes, or until the Brussels sprouts are tender and the chicken is cooked through. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (390 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 140 μg | 16% |
| Vitamin C | 161 mg | 179% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 8 mg | 55% |
| Vitamin K | 312 μg | 260% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 1 mg | 57% |
| Niacin | 14 mg | 86% |
| Vitamin B6 | 1 mg | 111% |
| Folate (B9) | 137 μg | 34% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 3 mg | 52% |
| Choline | 149 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 500 mg | 50% |
| Iron | 4 mg | 51% |
| Potassium | 1,319 mg | 28% |
| Magnesium | 152 mg | 36% |
| Phosphorus | 697 mg | 100% |
| Zinc | 3 mg | 29% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 48% |
| Selenium | 37 μg | 68% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 813 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 72 μg | — |
| Serine | 2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 476 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Microwave Parmesan Lemon Chicken and Brussels Sprouts?
One serving of Microwave Parmesan Lemon Chicken and Brussels Sprouts (1 serving) has 476 calories, which works out to 122 calories per 100 g. That is about 24% of a 2,000-calorie day.
Are Microwave Parmesan Lemon Chicken and Brussels Sprouts high in protein?
Yes. It has 48 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).
Are Microwave Parmesan Lemon Chicken and Brussels Sprouts keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Microwave Parmesan Lemon Chicken and Brussels Sprouts?
613 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Microwave Parmesan Lemon Chicken and Brussels Sprouts?
5.9 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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