Lemon and Garlic Chicken Breast

Informations supplémentaires

35 min. | 691 kcal | easy | Family | Printable version

1. Setup Bring a large pot of water to a boil. Peel and grate the carrot. Chop the parsley and garlic. Zest the lemon. Cut the Brussel sprouts in half or into quarters depending on size. Mix the half cube of broth in 0.75 ^2P | 1.25 ^3P cups of water.

2. Cook the rice Pour the rice in the boiling water and cook over medium-high heat for 20-25 minutes until tender. Drain and mix with a drizzle of oil, the carrot, parsley, salt and pepper. Keep the parsley as a topping to taste if it's not appreciated by the whole family.

3. Roast the almonds Heat a pan over medium-high heat. Roast the almonds 3-4 minutes until colored. Remove from the pan.

4. Cook the chicken and make the sauce Add a drizzle of oil to the pan. Cook the chicken 5 minutes per side. Add the broth, garlic, lemon zest and juice to the pan. Bring to a boil. Cover and cook over medium-low heat for 6-8 minutes. Remove the chicken from the pan. Bring the sauce back to a boil and cook 3-4 minutes until it has reduced.

5. Roast the Brussel sprouts Heat a drizzle of oil in a pan over medium-high heat. Cook the Brussel sprouts 5-6 minutes. Add salt and pepper. This cooking method makes Brussels sprouts less bitter than steamed.

6. Plate your dish Serve the chicken with the rice and the Brussel sprouts. Garnish with the lemon sauce and almonds. Serve each part of the meal family-style and let your children make their own plate. Bon appétit!

2unitChicken Breast

120gBrussels Sprouts

140gBrown Rice

30gSlivered Almonds

0.5unitFresh Italian Parsley

2unitGarlic Clove(s)

1unitCarrot(s)

0.5unitLemon

0.5unitChicken Broth Cube(s)

What you need pans, pot, strainer

691 kcal

Amount

% daily value

Amount

% daily value

carbohydrate 70g

23%

fat 13g

20%

cholesterol 199mg

66%

fiber 5g

20%

protein 72g

saturated 2g

10%

sodium 884mg

37%

sugar 5g

trans 0g