The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard
This is a complete meal that is highly nutritious and delicious. It is a great meal to prepare when you have company and want to make something special.
Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard Prep and Cook Time: 35 minutes



  1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
  2. While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper.
  3. Leaving the skin on, place the breast skin side up on the hot pan and return it to the oven. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees Fahrenheit (74° Celcius).
  4. While chicken is broiling, bring pot of water large enough to cook the chard to a boil.
  5. Chop chard.
  6. Chop onion, garlic, mushrooms, thyme, and sage and then Healthy Sauté them in medium sauté pan over medium-low heat for just about 5 minutes, stirring frequently. Add lentils, walnuts and 3 TBS broth and heat through.
  7. Purée mixture in blender or food processor with salt and pepper to taste. You will have to scrape sides of blender with a rubber spatula a few times.
  8. When water has come to a boil, add chard and boil for 3 minutes.
  9. Drain chard and toss with 2 TBS olive oil and 1 TBS lemon juice and salt and pepper to taste.
  10. Place 3 TBS lemon juice, pressed garlic, chopped rosemary, salt, and pepper in small sauté pan and heat on stove for a minute. Turn off heat and whisk in 1 TBS olive oil.
  11. Remove skin from chicken, slice into thirds, and serve with puréed lentils and chard. Drizzle rosemary lemon broth over chicken and lentils. Serve.
Serves 4

Nutritional Profile

Broiled Rosemary Chicken over Pureed Lentils
1.00 serving
(464.47 grams)
Calories: 473


 vitamin K273%


 vitamin B3121%





 vitamin B671%


 vitamin A63%


 vitamin C56%






 vitamin E30%


 vitamin B229%

 vitamin B128%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Broiled Rosemary Chicken over Pureed Lentils
1.00 serving
464.47 grams
Calories: 473

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin K 245.68 mcg 273 10.4 excellent
molybdenum 58.22 mcg 129 4.9 excellent
vitamin B3 19.41 mg 121 4.6 excellent
protein 53.55 g 107 4.1 excellent
copper 0.76 mg 84 3.2 excellent
phosphorus 539.88 mg 77 2.9 excellent
selenium 40.45 mcg 74 2.8 very good
vitamin B6 1.21 mg 71 2.7 very good
manganese 1.55 mg 67 2.6 very good
vitamin A 566.41 mcg RAE 63 2.4 very good
magnesium 240.47 mg 57 2.2 very good
vitamin C 42.16 mg 56 2.1 very good
omega-3 fats 1.27 g 53 2.0 very good
iron 8.57 mg 48 1.8 good
biotin 13.87 mcg 46 1.8 good
pantothenic acid 2.13 mg 43 1.6 good
folate 169.08 mcg 42 1.6 good
fiber 11.62 g 42 1.6 good
potassium 1694.20 mg 36 1.4 good
vitamin E 4.57 mg (ATE) 30 1.2 good
zinc 3.29 mg 30 1.1 good
vitamin B2 0.38 mg 29 1.1 good
vitamin B1 0.34 mg 28 1.1 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved