Name: Pan-seared chicken and vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 7 oz boneless skinless chicken breast, pounded to 3/4-inch thickness; 3 medium carrots, peeled and sliced 1/4-inch thick; 1 medium zucchini, sliced 1/2-inch thick; 2 1/2 tsp olive oil; 1 tsp salt; 1/2 tsp black pepper; 1 1/2 tsp dried basil; 2 tsp lemon juice

Nutrition

Per serving

434 calories

Protein: 46g; 42% of calories
Carbs: 29g; 26% of calories
Fat: 16g; 32% of calories

Ingredients

8 items

7 oz boneless skinless chicken breast, pounded to 3/4-inch thickness
3 medium carrots, peeled and sliced 1/4-inch thick
1 medium zucchini, sliced 1/2-inch thick
2 1/2 tsp olive oil
1 tsp salt
1/2 tsp black pepper
1 1/2 tsp dried basil
2 tsp lemon juice

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. In a 12-inch oven-safe skillet, toss the carrots and zucchini with half the olive oil, half the salt, half the pepper, and all the dried basil. Spread them in an even layer. Roast for 10 minutes.
Using an oven mitt, remove the skillet from the oven and set it on a burner; leave the mitt or a towel over the handle as it remains hot. Season the chicken with the rest of the salt and pepper. Push the vegetables to one side and add the rest of the oil to the empty side. Sear the chicken over medium heat until golden brown, about 3 minutes per side.
Return the skillet to the oven. Roast until the chicken is cooked through and the carrots are tender and browned at the edges. Squeeze the lemon juice over the chicken and vegetables. Let the chicken rest for 3 minutes before serving. Done when reaches 165°F.

Nutrition

Ingredients

Instructions

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