Thursday, June 9, 2011

Easy, Healthy Chicken Dinner

There's you. There's some chicken breast. There are some sweet potatoes that have been sitting for a week on the counter, and there are some green vegetables in the fridge that need some attention before they are past their prime. Plus you don't feel like going to the grocery store. That was my experience this evening, and I'm so glad that I decided to spend a half hour cooking instead of shopping because I created an easy and really nice meal for myself at home. The techniques are here--substitute regular potatoes, butternut squash, or carrots. Substitute fish or pork for the chicken. And substitute any vegetable for the green beans. Play with spices that you like--you can take it in an Asian direction with a nice Teriyaki marinade. Or Moroccan, Indian, or Mexican with those flavor profiles. Play! Have fun! That's what it's all about anyway.

4 boneless, skinless chicken breasts, trimmed
1 lemon, zested and juiced
Extra virgin olive oil
2 cloves garlic, minced
2 sprigs fresh rosemary, half minced
6 garlic cloves, peeled and left whole
2 large or 4 small sweet potatoes
Lawry's seasoning salt
Bunch green beans, trimmed

1. Preheat oven to 500 degrees.

2. In a medium bowl, combine lemon zest, lemon juice and equal part olive oil, minced garlic, and minced rosemary. Add chicken breasts and set aside to marinade.

3. Cut sweet potatoes into large chunks. Set into large bowl. Add whole garlic cloves. Add 1 Tablespoons olive oil, toss to coat. Spread out onto baking sheet and sprinkle with Lawry's. Ad the rest of the rosemary. Put in oven. (Note time...after 10 minutes, reduce heat to 400 degrees)

4. Heat a large pan over high heat with 1 Tablespoons olive oil. Take chicken out of marinade and blot dry. Sprinkle salt and pepper on both sides. Add to hot pan and do not move around. Meanwhile, toss the green beans with a teaspoon of olive oil, salt and pepper. After 2 minutes (or when browned), flip chicken, add green beans to pan, and place pan in oven. (If your pan has a wooden handle, wrap with foil). Finish cooking chicken in oven, 5-15 minutes depending on thickness of chicken breasts.

5. Plate and enjoy.

Serves 4.

Printable version here.

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