Healthy Lemon Pepper Chicken Recipe
created by
Amanda G. 05/18/2024
"Lemon pepper chicken brown rice asparagus corn on the cob little bit of butter on the rice"
"Looks great Amanda! Nice and simple very well balanced and packed with nutrients. Just remember to keep the butter on your rice to a minimum to maintain the balance of healthy fats. Youre doing great!"
See commentsIngredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 tablespoon olive oil
- 2 cups brown rice, cooked
- 1 bunch asparagus, trimmed
- 2 ears corn on the cob, husked
- Salt to taste
Instructions
- 1. In a bowl, mix lemon juice, lemon zest, black pepper, garlic powder, onion powder, and olive oil to create a marinade.
- 2. Place the chicken breasts in the marinade and let them sit for at least 10 minutes.
- 3. While the chicken marinates, cook the brown rice according to package instructions.
- 4. Preheat a grill or skillet over medium heat. Cook the marinated chicken for about 6-7 minutes on each side, or until fully cooked.
- 5. In the last 5 minutes of cooking, add the asparagus and corn to the grill or skillet, cooking until tender.
- 6. Serve the grilled chicken alongside the brown rice, asparagus, and corn. Enjoy!
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Lemon Pepper Chicken Recipe is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. The brown rice provides complex carbohydrates and fiber, aiding digestion and promoting satiety. Asparagus is rich in vitamins and minerals, while corn adds a touch of sweetness and additional fiber. This dish fits well into various diets, including Mediterranean and balanced eating plans, making it a versatile choice for health-conscious individuals. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added fiber and nutrients.
- Serve with a glass of infused water (like lemon or cucumber) for hydration.
- Garnish with fresh herbs like parsley or cilantro for extra flavor.
Recipe Variations and Adjustments
lemon pepper chicken recipe
Follow the same recipe but consider adding a side of roasted sweet potatoes for extra fiber.
grilled lemon pepper chicken recipe
Grill the chicken outdoors for a smoky flavor and serve with a fresh salsa for added zest.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, just ensure to thaw it completely before marinating and cooking.
What can I substitute for brown rice?
Quinoa or cauliflower rice are great alternatives.
How can I make this dish spicier?
Add red pepper flakes or cayenne pepper to the marinade for a kick.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge for up to 4 days.
Can I add more vegetables to this dish?
Yes, feel free to include bell peppers, zucchini, or any seasonal veggies you enjoy.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Lemon Pepper Chicken Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. The zesty flavors of lemon and pepper not only tantalize your taste buds but also keep your meals exciting and satisfying. With easy preparation and the ability to enjoy it on the go, this dish is a fantastic option for busy lifestyles. Plus, it’s packed with nutrients, ensuring you feel full and energized throughout the day.
Recipe created by Fitmate Coach; inspired by Amanda G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Lemon pepper chicken brown rice asparagus corn on the cob little bit of butter on the rice"
"Looks great Amanda! Nice and simple very well balanced and packed with nutrients. Just remember to keep the butter on your rice to a minimum to maintain the balance of healthy fats. Youre doing great!"