Skillet lemon chicken with herbs
Chicken breasts are roasted with lemon and garlic for a bright and flavourful dish
290 cal Serves 4
Prep time 0h 10m
Cook time 0h 20m
Total time 0h 30m
Step 1Preheat oven to 400°F (200°C) and place rack in centre of oven.
Step 2Place chicken on a cutting board. Sprinkle with half the flour and black pepper.
Step 3Place a 10-inch (25 cm) cast iron skillet (or any ovenproof skillet) over medium-high heat. Add canola oil. When hot, add chicken, flour-side down. Sprinkle top of chicken with remaining flour and black pepper. Cook chicken on each side for about 3 minutes.
Step 4Add garlic and cook for 2 minutes until lightly browned. Stir in chicken stock, lemon juice, lemon zest and thyme. Remove from heat and transfer skillet to oven.
Step 5Roast for 15-20 minutes, until a meat thermometer registers 165°F (74°C) in thickest part of breast. Remove from oven and top with chopped parsley, if desired. Serve with steamed brown rice, wild rice, quinoa or barley and steamed vegetables or a green salad.
Per serving (1 of 4)
- 46 g
- 125 mg
- 407 mg
- Total fat
- 9 g
- Saturated fat
- 2 g
- 125 mg
- 3 g
- 0 g
- 1 g
- Added sugars
- 0 g
Desserts and baked goods
Oatmeal choco cranberry cookiesIn these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberriesWhole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot fritesThis casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Maple roasted vegetablesDelectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Wild rice and apple stuffed acorn squashThe sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Soups and salads
Mediterranean tortellini pasta saladWatch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6