A very simple dish that incorporates the same ingredients and flavors from this shrimp recipe. Most likely you have these ingredients on hand, but if you don't they're very cheap and easy to find! I love garlic and lemon paired with chicken, and fresh parsley really is a match made in heaven with canned tomatoes. The no salt added canned tomatoes tend to be a little low on flavor, but adding fresh parsley and course ground black pepper really livens up this dish!
Garlic, Lemon, and Parsley Chicken
- 16 ounces extra lean Chicken Breast (400 calories)
- 2- 14.5 ounce no salt added canned Tomatoes (175 calories)
- 1 small Onion, I used a combo of red and white (74 calories)
- 8 cloves Garlic, minced (32 calories)
- 1/2 cup fresh Parsley, finely chopped (8 calories)
- juice + zest of a small lemon (13 calories)
- salt, pepper, and red chili flakes- to taste
Preheat oven to 350 F. Set a large skillet over medium-high heat. Halve the chicken breasts so you have four pieces even in weight, salt and pepper each side of the breasts. If you're using a non-stick pan you won't need oil but if you're using stainless steel or copper add 1 tbsp. of coconut oil. When the oil is very hot add the chicken breasts to the pan and cook until they develop a nice crust, about 3-4 minutes, then flip and brown the other side. Transfer the chicken to your oven proof baking dish as set aside. In the same pan add the onions and reduce the heat to medium, cook until tender, about three minutes. Add the garlic and cook another minute. Add the canned tomatoes and turn the heat up the high, bring to a boil and the reduce until the juice thicken. Add in the fresh parsley, lemon zest, lemon juice, salt, pepper, and chili flakes. Spoon the mixture over the chicken breasts. I actually did half the mixture, then the breasts, then the rest over the breasts. Cover and bake at 350 F for about 25 minutes, or until chicken is no longer pink in the center.
The best part about this meal? It's just 175.5 calories per serving. Enjoy this with a nice side salad, or a hunk of bread if you aren't gluten/carb free like me! ;)
This would be fantastic done in the crock pot. You could throw everything in raw and let it cook all day long, but I like to go the extra step to full brown the chicken and saute the veggies. If you're short on time skip the oven and go straight to the crock pot with this one. Yum!