[Recipe] Lemon and herb chicken breast with asparagus, sweet potato and carrot

Chicken

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

INGREDIENTS

  • Quality Protein
    • 1 skinless, boneless chicken breast
  • Vegetables/Fruit
    • 4 or 5 spears of fresh asparagus (you can use broccoli or green beans instead)
    • 1 medium carrot
  • Smart Carbs
    • 2 baby sweet potatoes (or half a larger sweet potato cut into pieces for roasting)
  • Healthy Fat
    • Tbsp olive oil
  • Herb, spices and extra
    • Herbal salt or vegetable seasoning
    • Half a lemon, squeezed
    • Salt 
    • Pepper
    • A pinch chicken spice

UTENSILS

  • Chopping board
  • Sharp knife
  • Pot for boiling
  • Frying pan

INSTRUCTIONS

  • Preheat oven or air fryer to 180’C
  • Bring a medium pot of salted water to the boil and a small pot of salted water to the boil.
  • Rub the chicken breast with half the olive oil and the herb salt, chicken spice, salt and pepper to taste.
  • Pop the chicken breast in the oven/ air fryer for 15 minutes.
  • Peel the carrot and slice it fairly thinly lengthwise.
  • Put the small sweet potatoes and carrot slices in the medium pot to boil for about 10 minutes.
  • Drop the asparagus spears in the small pot of boiling water to cook for 4 to 5 minutes depending on the thickness of the stalks.
  • Remove the carrot and sweet potato from the pot.
  • Heat the frying pan and add the last of the oil. Give the boiled sweet potatoes a quick fry to lightly brown them and season to taste.
  • Drain the asparagus.
  • Remove the chicken from the oven when cooked through but still tender.

TO SERVE

  • Plate your chicken breast
  • Arrange the carrot and asparagus on the plate.
  • Add the sweet potato.
  • Pour any leftover cooking juices over the food.

Enjoy!