Friday, March 28, 2014

Lemon garlic chicken

lemon garlic chicken
Here's another one of those quick and simple, yet healthy meals to throw together that I've adopted as a frequent go-to these days: lemon garlic chicken with roasted veggies (and rice). Some sweet friends gave us a bounty of tasty homegrown lemons not too long ago, so I've been trying to incorporate them as much as possible lately. Now that I look at this picture, I wish I had sliced a couple of lemon wedges for decorative purposes, and perhaps snapped photos of the dish at different angles, but let's face it: there's no time for fancies like that anymore...haha! When I get home from work these days, we typically have about an hour or so before our evening commitments, so when I prep this meal, I start by cooking some rice, and then proceed to chop up some veggies, season them (The carrots are just seasoned with some freshly ground pepper since they are naturally sweet, particularly when roasted. I toss the cauliflower in a drizzle of extra virgin olive oil, a dash of sea salt, a sprinkle of freshly ground pepper, a squeeze of lemon, and a smattering of minced garlic.), and stick them to roast in the oven. Then I prep and cook the chicken, which takes about 20 minutes, and by the time that's finished, so are the rice and veggies. Yum!

Lemon Garlic Chicken (adapted from here)
4 boneless skinless chicken breast halves
Whole wheat flour
Sea salt
Freshly ground pepper
Extra virgin olive oil
1/2 cup chicken broth
1 teaspoon minced garlic
2 teaspoons lemon juice

1. Preheat oven to 350 degrees Fahrenheit.
2. Trim any fat from chicken and flatten slightly with a meat mallet.  Salt and pepper chicken. Dust with whole wheat flour.
3. Heat extra virgin olive oil in a skillet over high heat.  Fry chicken for about 3 minutes on each side. Remove chicken from pan and place in a casserole dish.
4. To pan add broth, garlic, lemon juice and 1 tsp extra virgin olive oil. Cook 2 minutes. Pour over chicken. Bake about 10 minutes, or until cooked.

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