Lemon Chicken and Vegetable

Easy and Healthy How-To For LEMON CHICKEN & VEG Dinner

For he satisfies the thirsty and fills the hungry
with good things. (Psalm 107:9)

This recipe is one of my quick weeknight go-to’s.  You’ll love the taste of eating out in a nice restaurant without ever leaving home.  It just occurred to me that this recipe is perfect as a special Valentine dinner without the hassle of fighting the crowds to get into a restaurant.  As a bonus, it doesn’t take all that long to prepare!

Lemon Chicken & Vegetable @ EmbraceThisSeason.com

The original recipe is for chicken with asparagus, which is usually the way I make it.  This time, though, I had fresh Brussels sprouts in the refrigerator calling out to me.  On a whim, I decided to combine the two and give ‘er a whirl.

Grab the original recipe for the 5 Ingredient Lemon Chicken with Asparagus from Pinch of Yum here.  Either come back for the health details, in-process pictures of the Brussels sprouts version, or read on and grab the second link to the original recipe at the end of this post.

About the chicken:

Kroger carries individually wrapped organic boneless chicken breasts that come three to a package.  Some pieces are big and thick!  Others are more normal.  It is very easy to freeze them separately and then grab the size needed for a particular meal.  The original recipe at Pinch of Yum shows pounding the breasts to flatten them.  She also suggests an easy option for when you have thick chicken breasts.

An easy-peasy trick with the Kroger chicken I buy is to let the breast(s) partially thaw in the wrapper and then slice them in half length-wise.  Through packaging and all, you will slice the chicken to half the original thickness.  The plastic wrapping holds everything together nicely as you slice.  (My knife has not been dulled by this process like I thought might happen.  I hope your knife holds up well, too.)

Rinse and pat chicken dry.

Bread chicken breasts as the recipe directs (I use almond flour).  Sprinkle lemon pepper on top.  Sautè in butter (a good grass-fed source is recommended.)

Breaded Chicken Cooking

Cook until golden brown.  Remove to a plate.

Cooked Chicken

Wash and cut sprouts in half.  Cook (cut side down) in the “chicken” pan with the fry bits and butter remaining for added flavor.  Add more butter, coconut oil, or water as needed to keep from burning.  Brussels sprouts take a little longer to cook than the asparagus.

Brussels Sprouts

I read last year on a cancer prevention website (can’t remember which one) that we should not eat meat that is charbroiled/burned/blackened/chargrilled.  The char is the issue. Here’s the good news if you love that good ole char flavor.

There is no danger in charbroiling all the veggies you wish!

These Brussels sprouts are actually char-sautèd (wink).  Sorry, but I didn’t know what else to call it.  Add the lemon slices to the pan after cooking the sprouts for 10-15 minutes.  Again, charring the lemons is yummy!  Cook to your desired level of char.  If you prefer the term caramelize, then so be it.

Brussels sprouts char-cooked

Hold back on burning your meat, but with fruit and veggies . . . burn, baby, burn!  🙂

When sprouts are tender, remove all in the pan to rest briefly beside the chicken on the holding plate.  Add a tish more butter or coconut oil to the pan before the final step.  Place warm chicken into the pan.  Place lemon slices on top to let that flavor soak into the chicken.  (Notice the lemon slice middles gradually disintegrated and become lemon rings.)

Lemon Chicken, Final Step

Leave on low heat until chicken is warmed through – 5 minutes or so.

Transfer the chicken and sprouts to plates (with or without lemons, your choice).  Add another side like cooked brown rice or quinoa, good choices for healthy carbs.

Lemon Chicken with Brussels Sprouts

Delicious.  How I wish you could smell and taste it right now!

 Nutritional Value of Chicken and Differences Between Three Types:

The health benefits of chicken include its ability to provide a good supply of protein, essential vitamins, and minerals. It also aids in weight loss, regulating cholesterol and blood pressure.
(Quote from Organic Facts)

Follow this link for 7 Impressive Benefits of Organic Chicken.  The article also explains the differences between organic, free-range, and conventionally grown chicken.

Health Benefits of Asparagus (for those making this recipe with asparagus):

Asparagus is a vegetable that you don’t have to buy in an organic version.  Supposedly, the pesticides we should avoid aren’t needed in growing asparagus.  Like many other green veggies, asparagus is high in vitamins A, C, K, and E, folate, potassium, and phosphorous.

Health Benefits of Brussels Sprouts (if making with Brussels sprouts):

You may remember from the Broccoli Stem Soup with Kale Garnish post that kale and cauliflower are closely related, and you can add Brussels sprouts in that relation. High in vitamins A, C, and K, folate, and manganese, Brussels sprouts are likened to mini cabbages – pretty cute, those little healthy ones.  They are rich in antioxidants, ALA Omega-3 fatty acids, detoxification enzymes, fiber, and blood sugar level stabilizers.

Lemon Chicken & Vegetable @ EmbraceThisSeason.com

As promised, here is the link to the original recipe:  5 Ingredient Lemon Chicken and Asparagus   I believe you will really like it!

Do you prefer asparagus or Brussels sprouts?  I usually would choose asparagus, but the sprouts are growing on me.  Sometimes it takes a while to develop a taste for something you previously disliked.  I was the same with turnip greens, but now I love them.  A little practice with cooking techniques helps a lot.

So, what will it be?  Will you give Brussels sprouts a go?  Either way, the sprouts and asparagus are both very healthy for strengthening your temple.

I pray you are having a blessed weekend!

Because He lives~

Hi and welcome! It's wonderful to have fellow "embracers" during some pretty tough seasons - and some triumphant ones, too. I invite you to enroll to receive my blog posts by email so you don't miss what's coming next.

4 Comments

    • Kim

      Thank you, Pam! We are doing well. I don’t know if you still follow Whole 30 at all, but I think this recipe qualifies. Happy Valentine’s to you and Butch! 🙂

  • Diane

    Thank you Kim for this delicious looking recipe. Since I am alone now I don’t cook for myself much but do cook for my son and his wife often as they both work. They now have custody of their 3 year old grandson and their lives are so full. They are always there for me and I want to do whatever I can to help them out. A big plus, I get to spend time with a 3 year old! We all love chicken so will add this to my meal plan to cook for them. Thanks for sharing.

    God bless and keep you,
    Diane

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