Lemon Rosemary Chicken with Roasted Broccolini: A Healthy and Flavorful Meal

Eating healthy doesn’t mean sacrificing flavor. This Lemon Rosemary Chicken with Roasted Broccolini recipe combines tender, juicy chicken with fresh herbs and roasted vegetables for a meal that is both satisfying and nutritious. Perfect for lunch or dinner, this dish is packed with protein, vitamins, and minerals while keeping carbs low.

In this guide, you’ll learn how to prepare this dish step by step, discover tips to enhance flavor, and understand the nutritional benefits of the ingredients used.

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Ingredients for Lemon Rosemary Chicken with Roasted Broccolini

To make this recipe, you’ll need simple, wholesome ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon fresh rosemary, chopped
• 1 lemon (zested and juiced)
• Salt and pepper to taste
• 1 bunch of broccolini, trimmed
• 2 cloves garlic, minced
• Optional: crushed red pepper flakes for a little heat

Using fresh rosemary and lemon ensures that the chicken is aromatic and flavorful without relying on heavy sauces or processed ingredients. Broccolini adds a crunchy texture and provides essential vitamins and fiber.

How to Prepare Lemon Rosemary Chicken

Step 1: Marinate the Chicken

Start by mixing olive oil, chopped rosemary, lemon zest, and lemon juice in a bowl. Add salt and pepper to taste. Coat the chicken breasts with the marinade and let them sit for at least 15–20 minutes. Marinating enhances flavor and keeps the chicken tender during cooking.

Step 2: Roast the Broccolini

Preheat your oven to 400°F (200°C). Place the broccolini on a baking sheet and drizzle with olive oil, salt, pepper, and minced garlic. Toss to coat evenly. Roast for 15–20 minutes, shaking the pan halfway through, until the broccolini is tender and slightly crispy on the edges.

Step 3: Cook the Chicken

While the broccolini roasts, heat a skillet over medium heat. Add the marinated chicken and cook for 5–7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Squeeze some additional lemon juice over the chicken while cooking to enhance flavor.

Step 4: Combine and Serve

Plate the roasted broccolini alongside the lemon rosemary chicken. Optionally, garnish with fresh rosemary sprigs or lemon slices for a vibrant presentation. Serve immediately for the best taste and texture.

Nutritional Benefits of This Meal

This meal is not only delicious but also packed with nutrients:

• Chicken: High in protein, which supports muscle growth and repair.
• Broccolini: Rich in vitamins A, C, and K, fiber, and antioxidants.
• Olive Oil: Provides healthy monounsaturated fats that support heart health.
• Lemon: Contains vitamin C, which boosts the immune system and enhances flavor naturally.
• Garlic: Offers anti-inflammatory and immune-supporting properties.

The combination of lean protein, fiber-rich vegetables, and healthy fats makes this meal ideal for a balanced diet. It supports weight management, energy levels, and overall health while being low in carbohydrates.

Tips to Enhance Flavor

1. Use fresh herbs: Fresh rosemary and lemon zest make a significant difference in flavor compared to dried herbs.
2. Don’t overcook chicken: Keep the chicken juicy by monitoring its internal temperature carefully.
3. Add texture: Lightly sprinkle crushed red pepper flakes over the broccolini for a subtle kick.
4. Meal prep: Prepare several portions in advance to save time during busy weekdays.

Variations of Lemon Rosemary Chicken

• Add potatoes or sweet potatoes: Roast alongside the broccolini for a heartier meal.
• Swap broccolini for asparagus or green beans: Both vegetables pair well with lemon and rosemary.
• Use bone-in chicken thighs: For extra flavor and juiciness, try this variation instead of chicken breasts.

Why This Recipe Is Great for Healthy Eating

• Low-carb: Perfect for those looking to reduce carbohydrate intake while staying satisfied.
• High-protein: Supports muscle maintenance and satiety.
• Quick and simple: Requires minimal ingredients and less than 40 minutes to prepare.
• Balanced nutrients: Combines protein, fiber, healthy fats, and vitamins in one meal.

Conclusion

The Lemon Rosemary Chicken with Roasted Broccolini is a delicious, healthy, and easy-to-make dish that fits perfectly into any balanced diet. With its combination of lean protein, fresh herbs, and nutrient-packed vegetables, it offers a meal that is both satisfying and nourishing. By following the simple steps outlined in this guide, you can enjoy a flavorful, low-carb dish that supports overall health and makes healthy eating enjoyable.