Day 1 Lunch: Grilled Chicken Breast + Lemon Dressing & Steamed Broccoli
Prep Time:
5 minutes
Cook Time:
15-18 minutes
Serves:
1
Level:
Beginner
About the Recipe
Tender, juicy grilled chicken breast drizzled with a light olive oil and lemon dressing, served alongside steamed broccoli for a nutrient-rich, low-carb lunch. This simple, flavorful dish keeps you full and energized without the fuss.
Ingredients
Grilled Chicken Breast:
6 oz boneless, skinless chicken breast
1 tablespoon olive oil (for grilling)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon garlic powder (optional for extra flavor)
Olive Oil and Lemon Dressing:
1 tablespoon olive oil
1 tablespoon fresh lemon juice
¼ teaspoon sea salt
¼ teaspoon dried oregano or thyme (optional)
Steamed Broccoli:
1 cup broccoli florets (fresh or frozen)
1 tablespoon butter or olive oil (for finishing)
Pinch of sea salt
Pinch of freshly ground black pepper
Preparation
Prepare the Chicken:
Preheat the Grill or Skillet:
Preheat your grill to medium-high heat or heat a skillet over medium heat.
Season the Chicken:
Pat the chicken breast dry with paper towels.
Rub with olive oil and season both sides with sea salt, black pepper, and garlic powder (if using).
Grill the Chicken:
Grilling Option: Place the chicken on the grill and cook for 6-8 minutes per side until the internal temperature reaches 165°F (74°C).
Pan-Sear Option: Heat a skillet over medium heat. Add the chicken and cook for 6-8 minutes per side until golden brown and cooked through.
Rest the Chicken:
Transfer the chicken to a plate and let it rest for 3-5 minutes before slicing.
Prepare the Olive Oil and Lemon Dressing:
Whisk the Dressing:
In a small bowl, whisk together the olive oil, fresh lemon juice, sea salt, and dried oregano or thyme (if using).
Set Aside:
Set aside until ready to drizzle over the chicken.
Prepare the Steamed Broccoli:
Steam the Broccoli:
Stovetop Option: Bring 1 inch of water to a boil in a saucepan with a steamer basket. Add the broccoli, cover, and steam for 3-4 minutes until tender but still vibrant.
Microwave Option: Place broccoli florets in a microwave-safe dish with 2 tablespoons of water. Cover and microwave for 3-4 minutes until tender.
Season the Broccoli:
Drain and transfer the broccoli to a bowl.
Add butter or olive oil and season with sea salt and black pepper.
Toss to combine.
Assemble and Serve:
Plate the Chicken and Broccoli:
Place the grilled chicken breast on a plate.
Drizzle with the olive oil and lemon dressing.
Add the steamed broccoli on the side.
Optional Garnish:
Garnish with fresh parsley or grated Parmesan for extra flavor.
Tips to Make It Even Easier:
Use Pre-Cut Broccoli: Save time by using pre-cut or frozen broccoli florets, which steam quickly.
Marinate the Chicken in Advance: Marinate the chicken with olive oil, lemon, and spices overnight to cut down on prep time and boost flavor.
Microwave for Speed: Go for the microwave method to steam the broccoli faster and avoid extra cleanup.
Batch Cook Chicken: Grill multiple chicken breasts at once and store them in the fridge for easy meals throughout the week.
Use an Air Fryer for Chicken: Air fry the chicken at 375°F for 12-14 minutes for a quicker, hands-off option.
Quick Flavor Boost Options (Optional):
Garlic Butter Drizzle: Melt garlic butter and drizzle over the steamed broccoli for extra richness.
Parmesan on the Broccoli: Sprinkle grated Parmesan over the broccoli before serving.
Chili Flakes for Heat: Add a dash of crushed red pepper flakes for a spicy kick.
Lemon Zest on Chicken: Grate fresh lemon zest over the chicken just before serving for added brightness.
Balsamic Glaze Drizzle: Drizzle sugar-free balsamic glaze over the chicken and broccoli for a tangy touch.
Herbed Compound Butter: Top the chicken with a pat of garlic and herb compound butter for added flavor.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society