🥗 Lemon Garlic Chicken with Steamed Vegetables Simple, low-calorie, clean-eating meal Servings: 1 Calories: ~250–300 (depending on portion size) Ingredients: Protein (100g max per meal): 100g skinless chicken breast (boneless) Vegetables (allowed on 123 Diet): ½ cup broccoli florets ½ cup zucchini, sliced ½ cup spinach or green beans Seasonings (all allowed): Juice of ½ lemon 1 garlic clove, minced ¼ tsp sea salt ¼ tsp black pepper ½ tsp dried oregano or thyme 1 tbsp fresh parsley (optional) Cooking Spray or Broth: Light spray of olive oil or 1 tbsp chicken/vegetable broth (for cooking) Instructions: Prepare the Chicken: Pound the chicken breast lightly to an even thickness. In a bowl, mix lemon juice, garlic, salt, pepper, and herbs. Marinate the chicken for at least 15–30 minutes (or overnight if prepping ahead). Cook the Chicken: Heat a non-stick skillet over medium heat. Add a light spray of olive oil or a splash of broth. Sear the chicken on both sides until fully cooked (~4–5 minutes per side depending on thickness). Steam the Vegetables: While the chicken cooks, steam the vegetables until just tender (not mushy). Season lightly with salt and pepper if desired. Serve: Plate the chicken with the steamed vegetables. Garnish with fresh parsley and a squeeze of lemon juice. ✅ Why this works for 123 Diet: Lean protein (chicken breast) Non-starchy vegetables only No added sugars or carbs Low-fat, clean preparation Simple, satisfying, and easy to portion-control
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