Lemon Chicken Magic: Healthy Chicken Breast Recipe With Brown Rice And Veggies
If you're tired of the same old bland chicken dishes, it's time to zest up your life with some lemon chicken! This tangy and refreshing addition to your diet not only tantalizes your taste buds but also brings a whole bunch of benefits. First off, lemons are bursting with Vitamin C that boosts your immunity and keeps those pesky colds at bay. Plus, they do wonders for digestion by stimulating the production of digestive juices. And let's not forget about the protein-packed chicken that helps build lean muscle and keep you feeling full for longer. But what truly sets this dish apart is its ability to transport you straight to an imaginary Mediterranean beach, where the sun smiles upon you as you savor every juicy bite.
Tips for marinating the chicken to enhance flavor and tenderness
Marinating chicken is a crucial step that can transform a bland and tough piece of meat into a succulent and flavorsome dish. To truly enhance the taste and tenderness, some key tips must be followed. Firstly, selecting the appropriate marinade is paramount – ingredients such as citrus juices, yogurt, or vinegar work wonders in breaking down the proteins and tenderizing the chicken. Secondly, allowing sufficient marinating time is essential; refrigerating the chicken for at least four hours or overnight enables the flavors to penetrate deeply into the meat fibers. Additionally, puncturing the chicken with small cuts or using a fork to create tiny holes helps in maximizing absorption of the marinade. Lastly, ensuring proper storage during marination by keeping it in an airtight container prevents cross-contamination and preserves freshness. By diligently adhering to these tips, one can unlock a world of intensely delicious and juicy chicken dishes that are sure to leave taste buds fully satisfied.
How to cook brown rice perfectly for a nutritious base:
Cooking brown rice may seem like a tricky task, but with a little know-how, you can achieve perfectly cooked grains that serve as a nutritious base for any meal. Start by rinsing the rice to remove any excess starch and impurities. Then, use the right ratio of water to rice for optimal results - typically 1 cup of rice to 2 cups of water. For added flavor and aroma, consider using vegetable or chicken broth instead of plain water. Bring the liquid to a boil and then reduce the heat to low, covering the pot tightly with a lid. Cooking time can vary depending on the type of brown rice, but generally simmer it for around 45-50 minutes until all the water is absorbed and the grains are tender yet chewy. Once cooked, let it rest covered for about 10 minutes before fluffing it up with a fork. Finally, enjoy your perfectly nutty and wholesome brown rice as a nutritious base for your favorite dishes!
The magic of lemon in adding a tangy twist to the dish
When life gives you lemons, forget making lemonade and start experimenting in the kitchen! The magic of lemon has an uncanny ability to turn any ordinary dish into a tangy and unforgettable masterpiece. Its zesty acidity dances on your taste buds, leaving behind a trail of pure culinary bliss. Lemon is like the outrageous cousin at a family gathering, always stealing the spotlight with its vibrant personality. Beware though: once you experience the magic of lemon, regular meals will forever lack that tangy twist that only citrus can deliver!
Get creative and add extra veggies to your healthy chicken breast recipe
Looking to up your culinary game? Get funky and ditch the mundane with a flavorful twist by adding some extra veggie pizzazz to your healthy chicken recipe. It's time to think beyond the usual suspects like carrots and peas, and let your creative genius reign supreme in the kitchen. Let those taste buds go wild with a burst of colors and flavors! Throw in some vibrant bell peppers for that crunchy goodness, or why not sneak in some nutrient-packed spinach stealthily? If you're feeling adventurous, sprinkle in a handful of exotic mushrooms that will take your meal to new heights. And who says broccoli should just be steamed on the side? Daredevil chefs know that it can also be roasted, grilled, or even finely chopped and tossed into an aromatic stir-fry. So, fellow food wizards, let’s embrace our inner veggie alchemists and bring this dish back to life with a cheerful explosion of garden goodies!
Share this recipe
The Key To Your Motivation And Success Is To Subscribe
Lemon chicken small
NUTRITION
Ingredients
- Lemon chicken
- 122 gr Chicken breast
- 1 gr Garlic
- 20 gr lemon Juice and whole
- 1 gr Thyme Dried or fresh
- Salt & pepper To taste
- 60 gr Brown rice
- 35 gr Green beans
- 45 gr Cherry tomatoes
- 45 gr Courgette
- Lemon sauce
- 10 gr Chicken stock Dried or fresh if using fresh stock 100gr
- 10 gr Lemon juice
- 1 gr Thyme Dried or fresh
- 2 gr Garlic Mince
- 5 gr Corn starch
- 10 gr White onion Diced
- Salt & Pepper To taste
Instructions
- Preheat oven to 375°F (190°C).
- In a large bowl, mix green beans, cherry tomatoes, courgette, olive oil, lemon juice, salt and pepper.
- Place vegetables on a baking sheet and roast for 10 to 15 mins or until tender and golden brown
- Cook the rice in a pan with boiling water or rice cooker. Using the instructions on the rice package for cook time.
- In a large bowl, mix chicken breasts, minced garlic cloves, lemon juice, fresh thyme leaves, tsp salt, and white pepper.
- In a large skillet, heat oil over medium-high heat. Add marinated chicken and cook 6-8 mins per side or until cooked through and reaches a temperature of 70-75 degrees. Remove chicken and set aside.
- Alternatively place the chicken on a baking dish and bake for 25-30 minutes or until chicken is cooked through and reaches a temperature of 70-75 degrees.
- Place a pan on high heat and add olive oil, diced onions, thyme, and garlic. Once softened, add water and chicken bouillon, bring to a boil. Mix corn starch and water in a small bowl or a cup add to pan and cook for 5 mins. Add lemon juice, blend until smooth and remove from heat.
- Serve chicken and sauce over rice and top with roasted vegetables. Garnish with chopped parsley and lemon.
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Lemon Chicken - 90 gr Brown Rice - 170 gr Roasted veg - 115 gr Lemon sauce - 80 gr Parsley Lemon wedgeLemon Chicken Medium
NUTRITION
Ingredients
- Lemon chicken
- 149 gr Chicken breast
- 1 gr Garlic
- 30 gr lemon Juice and whole
- 1 gr Thyme Dried or fresh
- Salt & pepper To taste
- 70 gr Brown rice
- 56 gr Green beans
- 56 gr Cherry tomatoes
- 61 gr Courgette
- Lemon sauce
- 73 gr Chicken stock Dried or fresh if using fresh stock 100gr
- 22 gr Lemon juice
- 4 gr Thyme Dried or fresh
- 2 gr Garlic Mince
- 5 gr Corn starch
- 15 gr White onion Diced
- Salt & Pepper To taste
Instructions
- Preheat oven to 375°F (190°C).
- In a large bowl, mix green beans, cherry tomatoes, courgette, olive oil, lemon juice, salt and pepper.
- Place vegetables on a baking sheet and roast for 10 to 15 mins or until tender and golden brown
- Cook the rice in a pan with boiling water or rice cooker. Using the instructions on the rice package for cook time.
- In a large bowl, mix chicken breasts, minced garlic cloves, lemon juice, fresh thyme leaves, tsp salt, and white pepper.
- In a large skillet, heat oil over medium-high heat. Add marinated chicken and cook 6-8 mins per side or until cooked through and reaches a temperature of 70-75 degrees. Remove chicken and set aside.
- Alternatively place the chicken on a baking dish and bake for 25-30 minutes or until chicken is cooked through and reaches a temperature of 70-75 degrees.
- Place a pan on high heat and add olive oil, diced onions, thyme, and garlic. Once softened, add water and chicken bouillon, bring to a boil. Mix corn starch and water in a small bowl or a cup add to pan and cook for 5 mins. Add lemon juice, blend until smooth and remove from heat.
- Serve chicken and sauce over rice and top with roasted vegetables. Garnish with chopped parsley and lemon.
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Lemon Chicken - 110 gr Brown Rice - 200 gr Roasted veg - 135 gr Lemon sauce - 100 gr Parsley Lemon wedgeLemon Chicken Large
NUTRITION
Ingredients
- Lemon chicken
- 176 gr Chicken breast
- 1 gr Garlic
- 36 gr lemon Juice and whole
- 1 gr Thyme Dried or fresh
- Salt & pepper To taste
- 86 gr Brown rice
- 65 gr Green beans
- 65 gr Cherry tomatoes
- 70 gr Courgette
- Lemon sauce
- 102 gr Chicken stock Dried or fresh if using fresh stock 100gr
- 22 gr Lemon juice
- 30 gr Thyme Dried or fresh
- 2 gr Garlic Mince
- 10 gr Corn starch
- 20 gr White onion Diced
- Salt & Pepper To taste
Instructions
- Preheat oven to 375°F (190°C).
- In a large bowl, mix green beans, cherry tomatoes, courgette, olive oil, lemon juice, salt and pepper.
- Place vegetables on a baking sheet and roast for 10 to 15 mins or until tender and golden brown
- Cook the rice in a pan with boiling water or rice cooker. Using the instructions on the rice package for cook time.
- In a large bowl, mix chicken breasts, minced garlic cloves, lemon juice, fresh thyme leaves, tsp salt, and white pepper.
- In a large skillet, heat oil over medium-high heat. Add marinated chicken and cook 6-8 mins per side or until cooked through and reaches a temperature of 70-75 degrees. Remove chicken and set aside.
- Alternatively place the chicken on a baking dish and bake for 25-30 minutes or until chicken is cooked through and reaches a temperature of 70-75 degrees.
- Place a pan on high heat and add olive oil, diced onions, thyme, and garlic. Once softened, add water and chicken bouillon, bring to a boil. Mix corn starch and water in a small bowl or a cup add to pan and cook for 5 mins. Add lemon juice, blend until smooth and remove from heat.
- Serve chicken and sauce over rice and top with roasted vegetables. Garnish with chopped parsley and lemon.
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights: Lemon Chicken - 130 gr Brown Rice - 240 gr Roasted veg - 150 gr Lemon sauce - 140 gr Parsley Lemon wedgeShare this recipe
