Lemon-Garlic Chicken with Yellow Rice and Broccoli

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Holy Garlic! Which some might interpret as a bad thing, but oh no! The smells of garlic and lemon wafting through the house make my entire family clamor for dinner! And this tasty meal is a breeze to prepare too. Very few ingredients and if you time it right, it’s on the table in under 30 minutes. First thing to do is preheat the oven and get the rice on the stove. Then you’re home free and may even have time to enjoy a glass of wine. Cheers!

Yellow Rice

SERVINGS : 4 PEOPLE COOK TIME :  MINUTES PREP TIME :  MINUTES

INGREDIENTS

  • 2 tablespoons butter (or olive oil)
  • 1/2 cup onionchopped
  • 1 clove garlicminced or pressed
  • 1 teaspoon ground turmeric
  • 1 cup jasmine rice (or basmati rice)
  • 2 cups chicken stock
  • 1 teaspoon kosher salt
  • 1 bay leaf

DIRECTIONS

  1. Saute onion in butter over medium high heat until tender.
  2. Add garlic and saute another minute.
  3. Add remaining ingredients, bring to a boil, reduce to simmer, cover, and let cook for 20 minutes.
  4. Remove lid, discard bay leaf, fluff, and serve.

Nutritional Information

Serving Size 105g Calories 153 Fat 4 Sat Fat 2 Sodium 417 Carbs 24 Sugars 0 Fiber 0 Protein 3.

Lemon-Garlic Chicken

SERVINGS : 4 PEOPLE COOK TIME :  MINUTES PREP TIME :  MINUTES

INGREDIENTS

  • 1/4 cup olive oil
  • 8 cloves garlicminced or pressed
  • 1/3 cup dry white wine
  • 1 1/2 teaspoons oregano
  • 1 lemon
  • 1 1/2 pounds boneless skinless chicken breasts
  • kosher salt and pepper

DIRECTIONS

  1. Preheat oven to 400.
  2. In a small bowl, add olive oil, garlic, white wine, and oregano.
  3. Using a microplane or fine grater, zest the lemon into the bowl – about 1 teaspoon.
  4. Cut lemon in half and squeeze juice into the bowl.
  5. Stir to combine.
  6. Lightly grease a baking dish and arrange chicken such that they are not touching.
  7. Pour lemon-garlic mixture over the chicken, season generously with salt and pepper, and transfer the dish to the center rack of the oven.
  8. Bake for 20 minutes. Poke in the thickest part and if juices run clear, remove from the oven and let rest a few minutes. Otherwise, continue cooking until juices run clear. Be careful not to overcook.
  9. Serve chicken with pan juices.

Nutritional Information

Serving Size 222g Calories 444 Fat 23 Sat Fat 5 Sodium 149 Carbs 4 Sugars 1 Fiber 1 Protein 50.

Broccoli

SERVINGS : 4 PEOPLE PREP TIME :  MINUTES

INGREDIENTS

  • 1 pound broccolicut into florets
  • kosher saltto taste
  • pepperto taste

DIRECTIONS

  1. Place broccoli and about 1/2 cup water in a lidded microwavable dish.
  2. Microwave on high for 4-5 minutes or until broccoli is bright green and tender.
  3. Carefully drain water and season with salt and pepper.

Nutritional Information

Serving Size 113g Calories 39 Fat 1 Sat Fat 0 Sodium 37 Carbs 7 Sugars 2 Fiber 3 Protein 3.

NOTES

KID NOTE: The kids did great with the chicken and the broccoli. The rice took some getting used to visually. ?

VEGETARIAN TIP: Omit the chicken and in its place roast cauliflower, brussels, broccoli, and red bell peppers.

GLUTEN MODIFICATIONS: Gluten free as written.

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