Healthy Lemon Pepper Chicken Recipe
created by
Michelle J. 01/04/2024
"1/2 boneless skinless chicken breast coated with egg and gf breadcrumbs pan seared with a little bit of avocado oil 1/3 cup mashed potatoes and lemon pepper broccoli."
Ingredients
- 2 boneless skinless chicken breasts
- 1 large egg, beaten
- 1 cup gluten-free breadcrumbs
- 1 tablespoon avocado oil
- 1 teaspoon lemon pepper seasoning
- 2 cups broccoli florets
- 1/3 cup mashed potatoes (made with low-fat milk)
- Salt to taste
Instructions
- 1. Preheat a large skillet over medium heat and add the avocado oil.
- 2. While the skillet heats, dip each chicken breast in the beaten egg, then coat with gluten-free breadcrumbs, pressing gently to adhere.
- 3. Once the oil is hot, add the chicken breasts to the skillet. Cook for about 5-7 minutes on each side, or until golden brown and cooked through (internal temperature should reach 165°F).
- 4. In the last 5 minutes of cooking the chicken, steam the broccoli florets until tender, then toss with lemon pepper seasoning and a pinch of salt.
- 5. Prepare the mashed potatoes according to your preferred method, using low-fat milk for creaminess.
- 6. Serve the chicken alongside the lemon pepper broccoli and mashed potatoes.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 35g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This dish is rich in lean protein from the chicken, which helps keep you full and supports muscle maintenance. Broccoli adds fiber and essential vitamins, while the gluten-free breadcrumbs provide a satisfying crunch without excess calories. This recipe fits well into various diets, including Mediterranean and low-carb, and is suitable for most dietary needs. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed with lemon vinaigrette for added fiber.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with fresh parsley or lemon wedges for a pop of color and flavor.
Recipe Variations and Adjustments
lemon pepper chicken recipe
Keep the lemon pepper seasoning as the main flavoring for the chicken and broccoli.
chicken breast recipe
Focus on different marinades for the chicken, such as garlic and herb, while keeping the cooking method the same.
chicken and broccoli recipe
Add a light sauce made from low-sodium chicken broth and lemon juice to the broccoli for extra flavor.
chicken and potatoes recipe
Incorporate sweet potatoes instead of regular mashed potatoes for added fiber and nutrients.
FAQs About This Recipe
Can I use frozen broccoli for this recipe?
Yes, frozen broccoli works well. Just steam it according to package instructions before seasoning.
How can I make this recipe dairy-free?
Use dairy-free milk for the mashed potatoes and ensure your breadcrumbs are dairy-free.
What can I substitute for the egg in the breading?
You can use a flaxseed meal mixed with water as a vegan egg substitute.
Can I bake the chicken instead of pan-searing it?
Absolutely! Bake at 400°F for about 20-25 minutes or until cooked through.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Lemon Pepper Chicken Recipe for its perfect balance of flavor and nutrition. The pan-seared chicken breast provides lean protein, while the zesty lemon pepper broccoli adds a refreshing crunch and fiber. Plus, the creamy mashed potatoes make it feel like a comforting meal without the guilt. It's easy to prepare, making it a great option for busy weeknights or meal prep. Enjoy a satisfying dish that supports your weight loss journey without sacrificing taste!
Recipe created by Fitmate Coach; inspired by Michelle J.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"1/2 boneless skinless chicken breast coated with egg and gf breadcrumbs pan seared with a little bit of avocado oil 1/3 cup mashed potatoes and lemon pepper broccoli."
"Nice meal Michelle looks very good!!"