Low Calorie Chicken Dinner
How to Make It
Step 1
Pat a small chicken breast dry with a paper towel. Then, rub the first amount of olive oil into the flesh and season the exposed side with salt, pepper, onion powder, garlic powder, and Italian seasoning. Heat the second amount of olive oil in a small to medium-sized pan over high heat. Place the chicken breast in the hot oil, seasoned side down, and cook until the spices are charred.
Step 2
Flip the chicken breast over, reduce the heat to a medium, and finish cooking the chicken on the other side. When the chicken is almost cooked all the way through, squeeze all the lemon juice into the pan, over and around the chicken. Add white wine vinegar and butter to the pan once the steam from the lemon juice has finished rising. Use a pair of tongs to gently move the chicken around in the forming glaze, and flip the chicken over back and forth a couple of times to finish off the cooking process.
Step 3
Set your pan of chicken and glaze aside to rest off the heat. In a new pan, combine thawed broccoli florets from frozen with olive oil. Heat the broccoli over medium-high heat until you see the broccoli turn a brighter green. Season the broccoli with seasoned salt and garlic powder, and continue cooking and gently tossing the broccoli in the pan. Cook until the broccoli and spices are golden brown with random charring all over.
Step 4
Reduce the stove heat to its lowest setting, and melt the butter in the pan. Gently toss the broccoli again until it’s just coated in the warm butter. To serve, arrange the buttered broccoli on a plate or in a meal prep container. Follow with the chicken breast, but don’t forget to include all the glaze that has thickened while resting. Eat immediately or store in the refrigerator for the next fasting day.
Ingredients
- Chicken Breast Boneless Skinless Raw – 3 oz
- Olive Oil – 0.25 tsp
- Salt – 0.13 tsp
- Black pepper – 0.13 tsp
- Onion powder – 0.13 tsp
- Garlic powder – 0.13 tsp
- Italian seasoning – 0.25 tsp
- Olive Oil – 0.25 tsp
- Lemon juice – 0.5 each – juice from one lemon
- White Wine Vinegar – 1 tsp
- Butter, salted – 0.25 tbsp
- Broccoli Frozen Unprepared – 4 oz
- Olive Oil – 0.25 tsp
- Seasoned salt – 0.13 tsp
- Garlic powder – 0.13 tsp
- Butter, salted – 0.25 tbsp