Lemon Garlic Chicken with Steamed Vegetables Phase 3

🥗 Lemon Garlic Chicken with Steamed Vegetables

Simple, low-calorie, clean-eating meal

Servings: 1

Calories: ~250–300 (depending on portion size)

Ingredients:

Protein (100g max per meal):

• 100g skinless chicken breast (boneless)

Vegetables (allowed on 123 Diet):

• ½ cup broccoli florets

• ½ cup zucchini, sliced

• ½ cup spinach or green beans

Seasonings (all allowed):

• Juice of ½ lemon

• 1 garlic clove, minced

• ¼ tsp sea salt

• ¼ tsp black pepper

• ½ tsp dried oregano or thyme

• 1 tbsp fresh parsley (optional)

Cooking Spray or Broth:

• Light spray of olive oil or 1 tbsp chicken/vegetable broth (for cooking)

Instructions:

1. Prepare the Chicken:

   • Pound the chicken breast lightly to an even thickness.

   • In a bowl, mix lemon juice, garlic, salt, pepper, and herbs.

   • Marinate the chicken for at least 15–30 minutes (or overnight if prepping ahead).

2. Cook the Chicken:

   • Heat a non-stick skillet over medium heat.

   • Add a light spray of olive oil or a splash of broth.

   • Sear the chicken on both sides until fully cooked (~4–5 minutes per side depending on thickness).

3. Steam the Vegetables:

   • While the chicken cooks, steam the vegetables until just tender (not mushy).

   • Season lightly with salt and pepper if desired.

4. Serve:

   • Plate the chicken with the steamed vegetables.

   • Garnish with fresh parsley and a squeeze of lemon juice.

✅ Why this works for 123 Diet:

• Lean protein (chicken breast)

• Non-starchy vegetables only

• No added sugars or carbs

• Low-fat, clean preparation

• Simple, satisfying, and easy to portion-control