Name: Pan-Seared Chicken with Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5 oz Chicken breast; 0.5 cup Brown rice; 0.75 cup Brussels sprouts; 0.75 cup Carrots; 0.5 tbsp Extra virgin olive oil; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 tsp Garlic powder; 0.25 tsp Dried oregano; 1 tsp Lemon juice

Pan-Seared Chicken with Roasted Vegetables

This is an example of a meal that Solin would create to include in your personalized meal plan.

YOUR SOLIN GENERATED RECIPE

Pan-Seared Chicken with Roasted Vegetables

Golden pan-seared chicken breast seasoned with aromatic herbs, served over fluffy brown rice alongside crispy roasted Brussels sprouts and carrots.

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NUTRITION

Protein

50.8g

Fat

14.4g

Carbs

46.2g

SERVINGS

1 serving

INGREDIENTS

5 oz Chicken breast

0.5 cup Brown rice

0.75 cup Brussels sprouts

0.75 cup Carrots

0.5 tbsp Extra virgin olive oil

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

0.25 tsp Dried oregano

1 tsp Lemon juice

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PREPARATION

1
Preheat your oven to 400°F (200°C).
2
Trim and halve the Brussels sprouts and slice the carrots into rounds.
3
Toss the vegetables on a baking sheet with half of the olive oil and a pinch of sea salt and black pepper.
4
Roast the vegetables for 20-25 minutes, tossing halfway through, until they are tender and caramelized.
5
While vegetables roast, season the thin chicken breast on both sides with garlic powder, dried oregano, and the remaining salt and pepper.
6
Heat the remaining olive oil in a large skillet over medium-high heat.
7
Add the chicken to the skillet and sear for 3-4 minutes per side until golden brown and the internal temperature reaches 165°F.
8
Warm the pre-cooked brown rice in a small saucepan or microwave.
9
Plate the chicken and roasted vegetables over the fluffy rice and finish with a bright squeeze of fresh lemon juice.