Ingredients
- Chicken Breasts: (4 boneless, skinless chicken breasts) – The lean protein powerhouse of this dish, providing a healthy and satisfying base. Chicken breasts are versatile and readily absorb flavors, making them perfect for the zesty lemon marinade.
- Fresh Lemons: (3 large lemons) – The star of the show! We’ll use both the zest and juice. Lemons provide a bright, acidic flavor that tenderizes the chicken and adds a refreshing zing to the entire meal. They are also packed with Vitamin C.
- Garlic: (4 cloves, minced) – Aromatic and flavorful, garlic enhances the savory notes of the chicken and complements the lemon beautifully. It also has numerous health benefits.
- Olive Oil: (3 tablespoons, extra virgin) – A healthy fat that helps to create a flavorful marinade, keeps the chicken moist during cooking, and adds richness to the dish. Extra virgin olive oil is also rich in antioxidants.
- Dried Oregano: (1 teaspoon) – An earthy, slightly peppery herb that adds depth to the lemon-garlic marinade, creating a more complex flavor profile.
- Dried Thyme: (1 teaspoon) – Another fragrant herb that complements lemon and chicken, adding a subtle, slightly minty and lemony note that enhances the overall herbaceousness of the dish.
- Salt: (1 teaspoon, or to taste) – Essential for seasoning, salt enhances the flavors of all the ingredients and balances the acidity of the lemon.
- Black Pepper: (½ teaspoon, freshly ground, or to taste) – Adds a touch of spice and complexity, complementing the lemon and herbs and rounding out the flavor profile. Freshly ground pepper is always preferred for its bolder taste.
- Mixed Vegetables for Steaming: (1.5 lbs, broccoli florets, carrots, bell peppers, green beans, zucchini, etc.) – A colorful and nutritious assortment of vegetables. Choose your favorites or what’s in season. Steaming preserves their nutrients and vibrant colors while keeping them crisp-tender. Broccoli provides fiber and vitamins, carrots offer sweetness and beta-carotene, bell peppers bring sweetness and vitamin C, green beans offer a delicate crunch and fiber, and zucchini is mild and hydrating.
- Fresh Parsley: (2 tablespoons, chopped, for garnish) – Adds a fresh, herbaceous finish and a pop of color to the dish. Parsley also provides a touch of freshness and visual appeal.
Instructions
- Prepare the Lemon Marinade: In a medium-sized bowl, whisk together the olive oil, freshly squeezed lemon juice (from 2 lemons), lemon zest (from 1 lemon), minced garlic, dried oregano, dried thyme, salt, and black pepper. Ensure all ingredients are well combined to create a homogenous and flavorful marinade. This marinade is the key to infusing the chicken with zesty lemon flavor and tenderizing it beautifully.
- Marinate the Chicken: Place the chicken breasts in a shallow dish or a zip-top bag. Pour the lemon marinade over the chicken, ensuring each piece is thoroughly coated. Massage the marinade into the chicken breasts to ensure even distribution and penetration of flavors. If using a zip-top bag, seal it tightly, removing as much air as possible. If using a dish, cover it with plastic wrap. Refrigerate the chicken and allow it to marinate for at least 30 minutes, or ideally for 2-4 hours. Longer marinating times will result in more flavorful and tender chicken. For maximum flavor infusion, marinating overnight is also an option, but be mindful of the lemon juice’s acidity, which can start to break down the chicken if marinated for excessively long periods.
- Prepare the Vegetables: While the chicken is marinating, prepare your chosen vegetables for steaming. Wash and chop the vegetables into bite-sized pieces, ensuring they are of similar size for even cooking. For example, cut broccoli into florets, slice carrots and bell peppers into strips, trim green beans, and dice zucchini. Having the vegetables prepped and ready will streamline the cooking process and ensure a timely meal.
- Steam the Vegetables: Fill a pot with about an inch of water and bring it to a boil. Place a steamer basket or insert over the boiling water, ensuring the water level is below the basket and doesn’t touch the vegetables. Add the prepared vegetables to the steamer basket, arranging them in a single layer if possible to promote even steaming. Cover the pot tightly with a lid. Steam the vegetables until they are tender-crisp, which usually takes about 5-10 minutes depending on the type and size of the vegetables. Start checking for doneness around 5 minutes and adjust the steaming time accordingly. Broccoli and carrots might take slightly longer than zucchini or bell peppers. You want them to be cooked through but still retain a slight bite and vibrant color, avoiding overcooking which can make them mushy and less nutritious.
- Cook the Chicken: Heat a skillet or grill pan over medium-high heat. Remove the chicken breasts from the marinade, letting any excess marinade drip off (you can reserve the marinade for basting if desired, but ensure to boil it thoroughly if you intend to use it as a sauce to avoid any risk of foodborne illness from raw chicken contact). Place the marinated chicken breasts in the hot skillet or grill pan. Cook for about 5-7 minutes per side, or until the chicken is cooked through and no longer pink inside and the internal temperature reaches 165°F (74°C). Cooking time will vary depending on the thickness of the chicken breasts. Avoid overcrowding the pan, as this can lower the pan temperature and result in steamed rather than seared chicken. If necessary, cook the chicken in batches. If grilling, ensure the grill is preheated to medium-high heat and grill marks are achieved while cooking the chicken through.
- Rest the Chicken: Once the chicken is cooked through, remove it from the skillet or grill pan and let it rest for 5 minutes before slicing or serving. Resting allows the juices to redistribute throughout the chicken, resulting in more tender and flavorful meat. Tent the chicken loosely with foil while it rests to keep it warm.
- Prepare Lemon Butter Sauce (Optional): While the chicken is resting and vegetables are steaming or finishing, you can quickly prepare a simple lemon butter sauce to drizzle over the dish for extra richness and flavor. In the same skillet you cooked the chicken (wipe it clean if necessary to remove any browned bits if you don’t want them in your sauce), melt 2 tablespoons of butter over medium heat. Add 2 tablespoons of fresh lemon juice (from the remaining lemon) and a pinch of salt and pepper. Whisk until the butter is melted and the sauce is emulsified and slightly thickened. This sauce adds a layer of richness and intensifies the lemon flavor.
- Assemble and Serve: Arrange the steamed vegetables on plates. Place the cooked lemon chicken breasts on top of the vegetables. Drizzle the optional lemon butter sauce over the chicken and vegetables. Garnish generously with freshly chopped parsley and lemon wedges (from the remaining lemon cut into wedges) for extra freshness and visual appeal. Serve immediately and enjoy this healthy, flavorful, and vibrant Zesty Lemon Chicken with Steamed Veggies.
Nutrition
- Serving Size: one normal portion
- Calories: 350
- Protein: 40g