It’s not too often that I cook something that is not only amazing but is crazy easy! But tonight was different, I felt like an chef in the kitchen. I knew I wanted to eat lemon pepper chicken for dinner but what kind I wasn’t sure. So, I did a web search for pan searing and baking in the oven…just that. After reading up on the HOW I got busy applying what I had skimmed over–yes you read that right, skimmed! LOL!
Pan Seared/Oven Baked Lemon Pepper and Garlic Chicken
Prep Time: 5 minutes
Bake Time: 25
2 Tblsp raw organic coconut oil
2 boneless, skinless chicken breasts, thawed
lemon pepper seasoning
pinch of kosher salt
1/2 cup broccoli florets
2 mini sweet yellow peppers, thinly sliced
1/8 cup chopped onion
Healthy pinch dried parsley
Set oven temp to 350*F. Heat up an oven safe pan, I used a heavy copper bottom skillet. Begin heating it up over medium high heat.
Pat chicken dry and rub lemon pepper, garlic powder and salt on both sides of the chicken. Add coconut oil to the skillet and as soon as it’s melted(which doesn’t take very long) add the chicken. Sear for 3 minutes on each side, add in chopped onions, broccoli florets, and thinly sliced mini yellow peppers. Place the pan in the middle of the oven and bake for 25 minutes.
Before serving double check doneness and enjoy!
You can use lemon zest, lemon juice and black pepper for a fresh lemon pepper flavor. Feel free to add whole crushed garlic, and any vegetable combination you like!
According to MyFitnessPal, the nutritional info is as follows:
Calories: 440 kcal
Carbs: 7 g
Fat: 5 g
Protein: 2 g
Sodium: 18 mg
Sugars: 3 g
You can use any oil you like to reduce the fat and calories. I can’t use another except coconut oil at the moment. I am a fan of palm oil, but I’m waiting to get myself some. It’s a crazy easy dish and yet so flavorful! My first bite had my eyes bugging out of my head 😛 Play with the flavors and just have fun!
Have blessed day!!
What a beautiful day it is! Nice cool breeze, wish it could be this way year round. Last night I kinda already knew that I wanted to fix a chicken meal but didn’t exactly know what though. After my workout I remembered I hadn’t made lemon pepper chicken in a while. Normally when I make lemon pepper chicken I just put the seasoning directly on the chicken, but it tends to be strong and difficult to enjoy. While I’m trying to cook more lower carb meals for the family I had to find a way to tone down the intense lemon pepper flavor. I added the seasoning into some flour and coated the chicken in that before pan frying in a little peanut oil.
Don’t judge, it wasn’t as if I ate the entire plate of chicken or sat there eating the seasoned flour from the bowl. Give this gal some credit 🙂 I made sure to remove as much of the excess as possible before cooking it. In the end I ate three pieces of the pound that I made which was more than enough!
The breakdown of my salad…
You don’t have to use the same exact ingredients as I did. You can use any lettuce you like, any vegetables and leave off the dressing if you prefer. But here’s what was in my bowl last night.
Romaine Lettuce, chopped
Red Onion, thinly sliced
Lemon Pepper Chicken, chopped
It was absolutely delicious, I used 1/2 of a very ripe avocado and the flavor was a nice addition with the lemon pepper chicken! All the flavors really just went well together, the red onion I will admit was a tad stronger than I’m used too, a sweet onion can be substituted if you prefer. The broccoli was frozen, all I did to it was put it in a small sauce pan with butter and water. Sprinkled on dehydrated onion flakes and garlic, a pinch of salt and covered it to allow it to steam cook. I didn’t allow it to overcook and get mushy, but it cooked long enough to be hot with enough crunch to satisfy my oldest nephew 😉
Play with the flavors, grill your vegetables for added flavor, and most importantly…use the freshest ingredients you can find and afford!