A vibrant and simple high-protein meal featuring tender pan-seared chicken breast infused with zesty lemon and herbs, served alongside perfectly roasted and nutritious broccoli florets.
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Zutaten
- 2 chicken breasts (approx. 300g total)
- 1 large head of broccoli (approx. 400g)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, for juice and zest
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.Preheat your oven to 200°C (400°F). Cut the broccoli into bite-sized florets. Toss them in a bowl with 1 tablespoon of olive oil, salt, and pepper until evenly coated.
- 2.Spread the broccoli on a baking sheet in a single layer and roast for 15-20 minutes, or until tender and slightly charred at the edges.
- 3.While the broccoli roasts, pat the chicken breasts dry. Season both sides generously with salt, pepper, dried oregano, and lemon zest.
- 4.Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the minced garlic and cook for 30 seconds until fragrant.
- 5.Place the chicken breasts in the skillet. Cook for 6-8 minutes per side, depending on thickness, until golden brown and cooked through (internal temperature reaches 75°C or 165°F).
- 6.Squeeze the juice from the lemon over the cooked chicken in the pan. Serve the chicken immediately with the roasted broccoli on the side.
Nährwertinformationen
Warum dieses Rezept
This recipe is a powerhouse of lean protein for muscle repair and satiety. Broccoli adds essential fiber, vitamins C and K, and antioxidants, making it a perfectly balanced, nutritious, and low-carb meal.
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