Lemon Herb Chicken & Golden Rice

Lemon Herb Chicken Breast

Ingredients

• 2 boneless, skinless chicken breasts (about 5 oz each)

• 1 tbsp olive oil (or avocado oil)

• Juice and zest of ½ large lemon

• 1 tbsp fresh parsley, chopped (or ½ tbsp dried)

• 1 ½ tsp fresh thyme leaves (or ½ tsp dried)

• 1 ½ tsp fresh rosemary, chopped (or ½ tsp dried)

• ¼ tsp paprika

• ½ tsp salt

• ¼ tsp black pepper

  
  

Instructions

1. Marinate the Chicken

   • In a bowl, whisk together olive oil, lemon juice, lemon zest, parsley, thyme, rosemary, paprika, salt, and pepper.

   • Add chicken breasts and coat well. Let marinate for at least 20 minutes (up to 2 hours in the fridge for best flavor).

2. Cook the Chicken

   • Heat a grill pan or skillet over medium-high heat.

   • Cook chicken for 5–6 minutes per side, or until the internal temperature reaches 165°F (74°C).

   • For extra flavor, spoon remaining marinade over the chicken while cooking.

3. Serve

   • Let rest for 5 minutes before slicing to keep it juicy.

Golden Rice

Ingredients

• ½ cup uncooked jasmine rice

• 1 cup water (or chicken/vegetable broth for more flavor)

• ½ medium yellow onion, thinly sliced

• ½ cup shredded carrots (about 1 medium carrot)

• 1 tbsp olive oil (or avocado oil)

• ¼ tsp salt (adjust to taste)

• ⅛ tsp black pepper

Instructions

1. Cook the Rice

   • Rinse the rice until water runs clear.

   • In a saucepan, combine rice and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer 12–15 minutes. Remove from heat and let sit 5 minutes, then fluff with a fork.

2. Sauté the Vegetables

   • While rice cooks, heat olive oil in a skillet over medium heat.

   • Add onion and cook 3–4 minutes until softened.

   • Stir in shredded carrots and cook another 3–4 minutes until tender.

   • Season with salt and pepper.

3. Combine & Serve

   • Toss rice with the carrot-onion mixture.

Air-Fried Brussels Sprouts & Broccoli

Ingredients

• 1 cup Brussels sprouts, trimmed and halved

• 1 cup broccoli florets

• 1 tbsp olive oil (or avocado oil)

• ¼ tsp salt (adjust to taste)

• ⅛ tsp black pepper

Instructions

1. Prep the Veggies

   • Wash and dry Brussels sprouts and broccoli well (drying helps them crisp up).

   • Cut Brussels sprouts in half and broccoli into similar-sized florets.

2. Season

   • In a large bowl, toss veggies with olive oil, salt, pepper, garlic powder, and smoked paprika until evenly coated.

3. Air Fry

   • Preheat air fryer to 375°F (190°C).

   • Place Brussels sprouts and broccoli in a single layer in the basket (cook in 2 batches if needed).

   • Air fry for 12–15 minutes, shaking the basket halfway through, until tender inside and crispy on the edges.

     
     

Macros

• Calories: 626

• Protein: 50.6 g

• Carbs: 50 g

• Fat: 24.3 g