Healthy Basil Chicken Recipe
created by
Pooja C. 09/11/2023
"We made the basil chicken sheet pan dinner; from which we were able to make a version for my baby so this is definitely a winning and revisiting recipe for the future! We made it our own by adding chilli flakes to the potatoes and lemon to the asparagus. I really enjoyed this dinner and instantly felt fuller than I did from yesterdays dinner! I dont believe I really struggled with anything and managed to pair it with about 300mL of water."
"Thats fantastic! Im so glad to hear that you enjoyed the basil chicken sheet pan dinner and that it left you feeling fuller than yesterdays dinner. Keep up the great work and continue exploring new recipes."
See commentsIngredients
- 4 chicken breasts (skinless)
- 2 medium potatoes, diced
- 1 can (400g) chopped tomatoes
- 200g asparagus, trimmed
- 1 onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon chili flakes
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh basil leaves for garnish
Instructions
- Preheat your oven to 200°C (400°F).
- In a large bowl, combine the diced potatoes, olive oil, chili flakes, salt, and pepper. Toss until the potatoes are well coated.
- Spread the potatoes on a sheet pan and roast in the oven for 15 minutes.
- While the potatoes are roasting, season the chicken breasts with salt, pepper, and lemon juice.
- After 15 minutes, remove the sheet pan from the oven and push the potatoes to one side.
- Add the seasoned chicken breasts to the pan and pour the chopped tomatoes over the chicken.
- Add the sliced onion and asparagus to the other side of the pan, drizzling with a little more olive oil and seasoning with salt and pepper.
- Return the pan to the oven and roast for an additional 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
- Garnish with fresh basil leaves before serving.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This Healthy Basil Chicken Recipe is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. The fiber from the potatoes and asparagus aids digestion and promotes satiety, making it a great choice for weight loss. The dish is low in unhealthy fats and added sugars, fitting well into various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side salad of mixed greens for added fiber and nutrients.
- Pair with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with extra basil and a sprinkle of feta cheese for added flavor.
Recipe Variations and Adjustments
basil chicken recipe
For a more pronounced basil flavor, add fresh basil during cooking and serve with a basil pesto drizzle.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, but ensure it is fully thawed before cooking for even results.
What can I substitute for potatoes?
You can use sweet potatoes or cauliflower for a lower-carb option.
How do I know when the chicken is cooked through?
The internal temperature should reach 75°C (165°F).
Can I make this dish ahead of time?
Yes, you can prepare it in advance and reheat it when ready to serve.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Basil Chicken Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it a satisfying choice for anyone on a weight loss journey. The zesty lemon and hint of spice elevate the flavors, ensuring that every bite feels like a treat. Plus, it's quick and easy to prepare, making it ideal for busy days or travel. Enjoy a nutritious meal that keeps you full and energized!
Recipe created by Fitmate Coach; inspired by Pooja C.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"We made the basil chicken sheet pan dinner; from which we were able to make a version for my baby so this is definitely a winning and revisiting recipe for the future! We made it our own by adding chilli flakes to the potatoes and lemon to the asparagus. I really enjoyed this dinner and instantly felt fuller than I did from yesterdays dinner! I dont believe I really struggled with anything and managed to pair it with about 300mL of water."
"Thats fantastic! Im so glad to hear that you enjoyed the basil chicken sheet pan dinner and that it left you feeling fuller than yesterdays dinner. Keep up the great work and continue exploring new recipes."