NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.5 cup Cooked brown rice

0.5 cup Broccoli florets

0.5 cup Sliced carrots

0.5 cup Bell pepper strips

0.5 tbsp Extra virgin olive oil

1 tbsp Fresh lemon juice

0.5 tsp Dried oregano

0.25 tsp Sea salt

0.25 tsp Black pepper

1 clove Garlic

PREPARATION

• 1

  Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

• 2

  Toss the broccoli florets, sliced carrots, and bell pepper strips with half of the olive oil, a pinch of sea salt, and black pepper.

• 3

  Spread the vegetables in a single layer on the baking sheet and roast for 15-20 minutes until they are tender and slightly caramelized at the edges.

• 4

  While the vegetables roast, season the chicken breast evenly with dried oregano, sea salt, black pepper, and minced garlic.

• 5

  Heat the remaining olive oil in a non-stick skillet over medium-high heat. Sear the chicken for 6-7 minutes per side until the internal temperature reaches 165°F.

• 6

  During the last minute of cooking, pour the fresh lemon juice into the pan to deglaze, using a spoon to baste the chicken with the juices.

• 7

  Plate the lemon-herb chicken alongside the warm brown rice and roasted vegetable medley.