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Day 1 Lunch: Grilled Chicken Breast + Sautéed Zucchini

Prep Time:

5 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy, tender grilled chicken seasoned simply with salt, pepper, and smoky paprika, paired with lightly sautéed zucchini cooked in healthy olive oil. This lunch is quick, straightforward, and full of satisfying flavor.

Ingredients

Grilled Chicken Breast:

  • 1 boneless, skinless chicken breast (about 6-8 oz)

  • ½ teaspoon smoked paprika (regular paprika also works)

  • Sea salt and freshly ground black pepper, to taste

Sautéed Zucchini:

  • 1 medium zucchini, sliced into rounds

  • 1 tablespoon extra-virgin olive oil

  • Sea salt, to taste

Preparation

Grilled Chicken Breast:

  1. Season Chicken: Sprinkle chicken breast evenly with salt, pepper, and paprika on both sides.

    Quick-Prep Tip: Pre-season chicken breasts in advance and refrigerate or freeze individually wrapped for fast meal prep.

  2. Grill Chicken: Preheat grill or grill pan to medium-high heat. Grill chicken breast for about 6-7 minutes per side, until fully cooked (165°F internal temperature).

    Time-Saving Tip: Use a thinner-cut chicken breast or butterfly thicker breasts to reduce cooking time.

  3. Rest & Slice: Rest chicken briefly (2-3 minutes) before slicing for maximum juiciness.


Sautéed Zucchini:

  1. Cook Zucchini: Heat olive oil gently in a skillet over medium heat. Add zucchini rounds and sauté 3-4 minutes per side, until golden and tender.

    Easy Tip: Slice zucchini thinner to cook quicker and more evenly.

  2. Season & Serve: Season lightly with sea salt and plate alongside grilled chicken.


Tips to Make it Even Easier:

  • Batch Grill Chicken: Grill multiple chicken breasts at once, slice, and refrigerate to easily grab-and-go during the week.

  • Zucchini Shortcut: Quickly sauté zucchini ribbons or use pre-sliced zucchini from the grocery store to cut prep time further.


Quick & Simple Flavor Boost Options (Optional):

  • Finish chicken with a squeeze of fresh lemon juice for brightness.

  • Sprinkle grated Parmesan cheese lightly over zucchini for added richness (optional dairy).

  • Add a small pinch of red pepper flakes to zucchini while sautéing for gentle heat.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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