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Pan Roasted Lemon Basil Chicken & Veggies


This is one of my favorite recipes thus far! Less than 30 minutes from start to finish, you barely have to do anything, and the result is a delicious, flavorful dish!


Chicken breast is a great source of lean protein, which our bodies need to make and repair cells, and helps fight infections, carries fats, vitamins, minerals and oxygen around the body, and builds and contracts muscles. Not only that, but chicken breast specifically has health benefits too! It contains choline, which affects a number of processes in our bodies. It reduces the risk for cardiovascular disease and liver disease, helps promote brain function and memory, supports fetal development in pregnant women, and lowers the risk of breast cancer.


Radishes are a fantastic root vegetable to use. You wouldn't think to roast it, but when you do, it brings out this sweet taste that makes it so delicious! They're a great source of vitamin C, which helps fight diseases. They also help cleanse your blood of toxins, regulates your digestive system because of the fiber in it, regulates blood pressure and soothes dry skin. There's a huge variety of radishes and they are full of color so you know you'll always be eating a rainbow!


We've also included green beans in this recipe because they've got a nice crunch and a pretty color, and they also have lots of health benefits! They're a rich source of vitamin A, C, K, manganese, fiber and folate. Woah! All these nutrients combined help reduce the risk of heart disease and colon cancer. They are also a great immune system booster, and can even control diabetes!


The chicken in this recipe is nice and lemony, and keeps well in the fridge for leftovers! Top it with basil right before serving for some added freshness!


If you recreate these recipes, be sure to post them on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods! Happy thanksgiving! <3

Pan Roasted Lemon Basil Chicken & Veggies

Preparation: 5 mins

Cook time: 15-20 mins

Total Time: 20-25 mins

Serves 2


Ingredients

  • 8 oz. chicken breast

  • ½ lemon, sliced

  • Salt & pepper

  • 4 radishes, halved

  • 8 oz. green beans, trimmed

  • ⅛ teaspoon onion powder

  • ⅛ teaspoon garlic powder

  • 1 teaspoon extra virgin oil

  • 4 basil leaves, chopped

Directions:

  1. Preheat the oven to 425 degrees.

  2. Place a piece of foil on a medium baking tray. Put the chicken breast in the center and season with salt, pepper and top with the lemon slices. Fold over the foil until the chicken is sealed. Place the meat to one side of the baking tray.

  3. On the opposite side of the same baking tray, place another piece of foil. Add the radishes and beans. Season with salt, pepper, onion and garlic powder.

  4. Place on the baking tray on the middle rack in the oven and roast for 15-18 minutes. Remove from the oven, and carefully open the foil pouch to release steam.

  5. Divide the food between two plates and serve with rice/bread, and garnish with basil. Alternatively, save the second serving for tomorrow's lunch!


Serving suggestions/tips:

  • Every oven is different, so slice your chicken and make sure its cooked - if not, return to the oven for a few more minutes.

  • Serve with 1 cup of brown/wild rice on the side

  • Make it into a sandwich! Toast up some whole grain/ezekiel bread, slice the chicken and add the radishes, green beans and basil in the bread - so delicious and filling!

Remember, eating healthy doesn't have to look boring!

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