Lemon Chicken and Parmesan Roasted Broccoli
Ingredients
Chicken and marinade
-
4
pieces
boneless skinless chicken breasts (6 oz each)
-
3
Tbsp
olive oil
-
3
Tbsp
fresh lemon juice
-
2
cloves
garlic, minced
-
1
tsp
Italian seasoning
-
1 ¼
tsp
salt
-
¾
tsp
freshly ground black pepper
-
2
tsp
minced fresh parsley
-
lemon slices
optional
Broccoli
-
1 ¼
lbs
broccoli crowns, chopped into bite-size florets (about 5 cups)
-
2
Tbsp
olive oil
-
1
clove
garlic, minced
-
2
Tbsp
grated parmesan (fine powdered)
Instructions
- Pound the thicker portions of the chicken breasts to even out their thickness.
- In a bowl, whisk together olive oil, lemon juice, garlic, Italian seasoning, salt, and pepper.
- Add the chicken to a resealable bag, pour the marinade over it, seal the bag, and rub the marinade around the chicken.
- Refrigerate the chicken for at least 15 minutes (up to 4 hours).
- Preheat the oven to 425°F (220°C).
- Spray a baking sheet with non-stick cooking spray.
- Place the broccoli on the baking sheet, toss with olive oil and garlic, and season with salt.
- Spread the broccoli into an even layer covering about 2/3 of the baking sheet.
- Remove the chicken from the marinade and place it on the remaining space of the baking sheet.
- Roast in the oven until the chicken reaches an internal temperature of 165°F (74°C) and the broccoli is tender and browned, about 16 to 22 minutes.
- Remove from the oven, sprinkle the broccoli with parmesan, and garnish the chicken with parsley and lemon slices if desired.
- Season the chicken with more salt to taste and serve warm.
Nutrition Facts (estimated)
Servings
4
Calories
470
Total fat
31g
Total carbohydrates
11g
Total protein
35g
Sodium
176mg
Cholesterol
95mg
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