A tasty dish is High-Protein Lemon-Garlic Chicken with Green Beans. Lemon juice, butter, olive oil, garlic, green beans, spice, and lemon zest are all included. These substances are readily available and widely used in grocery stores. A single serving of High-Protein Lemon-Garlic Chicken with Green Beans has 38 g of protein. It is ideal for meal preparation because it preserves well. Serve this dish with cauliflower rice, roasted zucchini, avocado salad, and cucumber salad. People who are allergic to dairy should avoid this dish because it contains butter. To make it safe for them, use olive oil instead.
STATS:
- Calories: 320 kcal
- Prep time: 10 minutes
- Serving size: 1 plate
- Cook time: 15 minutes
- Cuisine: American
- Total time: 25 minutes
- Course: Dinner
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Large skillet
- Tongs
- Cutting board
- Knife
INGREDIENTS:
- 4 chicken breasts
- 3 cups green beans
- 2 tbsp. olive oil
- 1 tsp. salt
- 2 tbsp. lemon juice
- 4 garlic pieces
- ½ tsp. black pepper
- 1 tsp. lemon zest
- 1 tsp. paprika
- 1 tbsp. butter
- 1 tbsp. parsley
INGREDIENT NOTES:
CHICKEN BREAST:
- It is the primary ingredient in this dish. It is heavy in protein and low in fat. The greatest alternative to add more juice to the dish is chicken thighs.
GREEN BEANS:
- To give the meal texture, use the fresh beans. Instead, use frozen beans, even though they don’t offer much structure. All of the extra water in the dish must be drained and completely defrosted.
OLIVE OIL:
- It gives the dish its healthy fat content and is used to cook the chicken. For this, avocado oil can also be used.
GARLIC:
- Garlic provides the best aroma and flavor in the dish. Garlic powder is also utilized instead to add the light garlic taste.
LEMON JUICE & ZEST:
- To give the meal a vibrant, tangy flavor, use the lemon juice and zest. For them to have a robust flavor, they must be fresh. The bottle version does not yield the same effects, so avoid using it.
BUTTER:
- Butter will lighten the sauce and give it a decadent flavor. To make this recipe, we may alternatively use olive oil instead.
PAPRIKA POWDER:
- It will give the dish its color. Additionally, it enhances the dish’s flavor. Instead, add the smoky flavor by using smoked paprika.
SALT & BLACK PEPPER:
- A little heat can be added to the dish with salt and pepper. All the flavors are also balanced by it. Use the fresh pepper to give it a powerful flavor.
INSTRUCTIONS:
- After using a tissue to dry the chicken, season both sides with paprika, salt, and black pepper.
- Next, heat the oil in the pan over a medium.
- Add the chicken fillet to the pan and cook until golden, about 5 to 6 minutes.
- Next, add the green beans and simmer until tender, about 4 minutes.
- Add the garlic and cook until fragrant, about 30 seconds.
- To make the sauce, combine the lemon zest, butter, and lemon juice.
- Next, add the chicken once more, cover it with the sauce using a spoon, and simmer for an additional two minutes.
- Add some parsley as a garnish and serve.
SERVING SUGGESTIONS:
SALADS:
- Cucumber Salad
- Avocado Salad
- Garden Salad
MAIN DISHES:
- Cauliflower Rice
- Broccoli Rice
- Shirataki Rice
ROASTED VEGETABLES:
- Roasted Broccoli
- Roasted Carrots
- Roasted Green Beans
GREENS:
- Garlic Spinach
- Sautéed Kale
- Sautéed Swiss Chard
KETO BREAD:
- Almond Flour Bread
- Keto Dinner Rolls
- Cloud Bread
CHESSY SIDES:
- Cheesy Broccoli
- Cheese Cauliflower
- Baked Parmesan Zucchini
VEGETABLE SIDES:
- Tomato Salad
- Cucumber Slices
- Celery Sticks
TIPS:
- To ensure consistent cooking, use the hammer to flatten the chicken fillet.
- If you cook the chicken longer than necessary, it will go mushy.
- Add some fresh lemon juice to give it a robust flavor.
- To keep the chicken juicy, serve it after two minutes.
STORAGE INFORMATION:
FRIDGE:
- Place the chicken inside the tight container and let it sit for three days.
FREEZER:
- Add the chicken and beans to the tight container and keep it there for two months.
FAQs:
Can I use chicken thighs to make this dish?
- Yes, to make the recipe more delicious, use the chicken thighs.
Will I add more veggies to the recipe?
- Sure, add the bell pepper, zucchini, or broccoli to the recipe.
How can we keep the chicken juicy?
- Don’t cook the chicken longer than is necessary for this reason; instead, cook it over a moderate flame.
Is this dish suitable for preparing meals?
- This recipe is easy to prepare ahead of time because it reheats and stores well.
NUTRITIONAL INFORMATION:
Calories: 320 kcal
Portion size: 1 plate
Net carbs: 4 g
Total carbs: 6 g
Portion: 1
Fiber: 2 g
Protein: 38 g
Fat: 16 g
Calcium: 0.06 g
Iron: 0.002 g
Vitamin A: 0.0004 g
Sodium: 0.48 g
Potassium: 0.62 g
