π Lemon Herb Chicken with Roasted Carrots & Parmesan Broccoli
Serves: 4
Diet: Mediterranean, Gluten-Free
Meal Type: Dinner π / Lunch π΄
π For the Lemon Herb Chicken:
- 4 boneless skinless chicken breasts (about 6 oz each)
- 3 tbsp olive oil π«
- 2 tbsp lemon juice (freshly squeezed) π
- 1 tsp lemon zest π
- 2 garlic cloves, minced π§
- 1 tsp dried oregano πΏ
- 1 tsp dried thyme πΏ
- Salt & pepper to taste π§
π₯ For the Roasted Carrots:
- 4 large carrots, peeled and sliced into sticks π₯
- 1 tbsp olive oil
- Salt & pepper
- Optional: sprinkle of cumin or smoked paprika
π₯¦ For the Parmesan Broccoli:
- 2 cups broccoli florets π₯¦
- 1 tbsp olive oil
- ΒΌ cup grated Parmesan cheese π§
- Garlic powder (optional)
- Salt & pepper
π§βπ³ Instructions:
- Marinate Chicken:
In a bowl, whisk olive oil, lemon juice, lemon zest, garlic, oregano, thyme, salt, and pepper. Add chicken and coat well. Marinate for 20β30 minutes. - Roast Vegetables:
Preheat oven to 400Β°F (200Β°C). Toss carrots and broccoli separately with olive oil, salt, and pepper.- Roast carrots for ~25β30 minutes.
- Roast broccoli for ~20 minutes, then sprinkle Parmesan in the last 5 minutes.
- Cook Chicken:
Grill, bake, or pan-sear the marinated chicken until fully cooked (internal temp: 165Β°F / 74Β°C), about 6β7 minutes per side. - Serve:
Plate each serving with 1 chicken breast, a portion of carrots, and broccoli. Garnish with fresh herbs if desired πΏ.
π½οΈ Nutrition Info (Per Serving):
(Approximate values)
- Calories: 420 kcal
- Protein: 40g πͺ
- Fat: 22g (mostly healthy fats from olive oil) π«
- Carbs: 14g (from veggies)
- Fiber: 5g
- Sugar: 6g (natural from carrots)
- Sodium: ~350mg
β
High in protein
β
Rich in fiber & antioxidants
β
Mediterranean dietβapproved π