Name: Pan-Seared Chicken with Roasted Vegetables
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 4.5 oz chicken breast; 1 tbsp olive oil; 1 cup broccoli florets; 1 medium carrot; 0.5 cup red bell pepper; 1 clove garlic; 0.5 tsp dried oregano; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 tbsp lemon juice

Nutrition

Per serving

376 calories

Protein: 36g; 37% of calories
Carbs: 21g; 21% of calories
Fat: 18g; 42% of calories

Instructions

Prep 10 min · Cook 20 min

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Slice the carrot into rounds and chop the red bell pepper into bite-sized pieces.
Toss the broccoli, carrots, and bell pepper with 0.5 tbsp of olive oil and half of the salt and pepper on the baking sheet.
Roast the vegetables for 18 to 20 minutes until they are tender and show slight charred edges.
While the vegetables roast, season the chicken breast with the dried oregano and the remaining salt and pepper.
Heat the remaining 0.5 tbsp of olive oil in a skillet over medium-high heat.
Place the chicken in the skillet and sear for 6 to 7 minutes per side until the internal temperature reaches 165°F.
During the final minute of searing the chicken, add the minced garlic to the pan to fragrance the oil without burning.
Remove the chicken from the heat, drizzle with fresh lemon juice, and serve immediately alongside the roasted vegetables.

Nutrition

Ingredients

Instructions

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