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Garlic Lime Chicken with Blueberry and Avocado – A Juicy and Protein Rich Weight Loss Recipe

Last Updated on January 1, 2025 by Arif Chowdhury

When it comes to healthy eating, finding a recipe that’s delicious, satisfying, and good for you can feel like a quest for the Holy Grail. Fortunately, I’ve got just the thing!

Garlic Lime Chicken with Blueberry, Avocado, and Shredded Brussels Sprouts is a delightful dish that ticks all the right boxes.

With juicy chicken breasts marinated in a zesty garlic lime concoction, paired with the creamy goodness of avocado and the antioxidant power of blueberries, this meal is as nutritious as it is delicious.

Why This Recipe Is a Winner

Nutritional Powerhouse

Let’s take a moment to appreciate the ingredients in this recipe. Chicken breast is a fantastic source of lean protein, while Brussels sprouts are rich in vitamins C and K, and fiber.

Blueberries, often touted as a superfood, are loaded with antioxidants that can help combat free radicals in your body.

According to the USDA, a cup of blueberries contains only about 84 calories and provides 4 grams of dietary fiber, making it a fantastic choice for those looking to manage their weight. Avocado, with its healthy fats, adds creaminess and helps keep you full longer.

A Weight Loss Ally

Did you know that incorporating lean proteins and healthy fats into your diet can aid weight loss?

A study published in the Journal of the American College of Nutrition found that high-protein diets can promote weight loss by reducing hunger and increasing satiety. This recipe not only helps you feel full but also provides a variety of nutrients that support overall health.

Ingredients You’ll Need

Before we roll up our sleeves and get cooking, let’s gather the ingredients. Here’s what you’ll need for this vibrant dish:

For the Chicken Marinade:

  • 4 boneless, skinless chicken breasts (about 1.5 pounds)
  • 3 cloves of garlic, minced
  • Juice of 2 limes
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • Salt and pepper to taste

For the Sautéed Brussels Sprouts and Toppings:

  • 4 cups shredded Brussels sprouts (about 1 pound)
  • 1 ripe avocado, diced
  • 1 cup blueberries (fresh or frozen)
  • 1 tablespoon balsamic vinegar
  • Fresh cilantro for garnish (optional)

Cooking Time

  • Preparation Time: 15 minutes
  • Marinating Time: 30 minutes (can be done in advance)
  • Cooking Time: 25 minutes
  • Total Time: 1 hour 10 minutes

Step-by-Step Instructions

Step 1: Marinate the Chicken (15 minutes)

  • Prepare the Marinade: In a medium bowl, combine the minced garlic, lime juice, olive oil, chili powder, salt, and pepper. Whisk the ingredients together until well blended. The lime adds a refreshing zing while the garlic brings depth to the flavor.
  • Marinate the Chicken: Place the chicken breasts in a ziplock bag or a shallow dish, and pour the marinade over the chicken. Seal the bag or cover the dish and refrigerate for at least 30 minutes. If you have time, let it marinate longer—up to 2 hours—to enhance the flavor.

Step 2: Prep the Brussels Sprouts (10 minutes)

  • Shred the Brussels Sprouts: If you’re using whole Brussels sprouts, trim the ends and slice them thinly. If you have a food processor, it can make quick work of shredding them.
  • Diced Avocado and Blueberries: While the chicken is marinating, dice the avocado into bite-sized pieces and set aside. If you’re using frozen blueberries, no need to thaw them; they’ll warm up nicely during cooking.

Step 3: Cook the Chicken (20 minutes)

  • Heat a Skillet: In a large skillet over medium heat, add a splash of olive oil. Once hot, add the marinated chicken breasts to the pan.
  • Sear the Chicken: Cook for about 5-7 minutes on one side without moving them, allowing a nice golden crust to form. Flip the chicken and cook for another 5-7 minutes, or until the internal temperature reaches 165°F (75°C). This step is crucial for juicy chicken!
  • Let it Rest: Once cooked, remove the chicken from the skillet and let it rest for about 5 minutes before slicing. This helps retain the juices.

Step 4: Sauté the Brussels Sprouts (10 minutes)

  • In the Same Skillet: Using the same skillet (and the leftover juices for flavor), add a bit more olive oil if needed. Add the shredded Brussels sprouts.
  • Sauté: Cook for about 5-7 minutes, stirring occasionally, until the sprouts are tender and slightly caramelized. Season with salt and pepper to taste.

Step 5: Assemble the Dish (5 minutes)

  • Slice the Chicken: After resting, slice the chicken into strips or cubes.
  • Combine Ingredients: In a large bowl, mix the sautéed Brussels sprouts, diced avocado, and blueberries. Drizzle with balsamic vinegar for a punch of flavor.
  • Serve: Plate the Brussels sprouts mixture and top with the sliced chicken. Garnish with fresh cilantro if desired.

Nutritional Benefits of Key Ingredients

Chicken

Chicken breast is a go-to for anyone looking to up their protein intake. A single serving can provide about 26 grams of protein with just 142 calories. It’s perfect for muscle repair and overall health.

Brussels Sprouts

These little green gems are not just cute; they’re packed with nutrients. One cup of shredded Brussels sprouts contains about 38 calories and is an excellent source of vitamins C and K.

Their high fiber content (about 4 grams per cup) aids in digestion and keeps you feeling satisfied.

Blueberries

Blueberries are often called a superfood for good reason. Not only do they taste fantastic, but they’re also rich in antioxidants.

Research suggests that regular consumption of blueberries may help lower blood pressure and improve heart health.

Avocado

Avocado is a unique fruit that stands out for its healthy fats. It’s packed with monounsaturated fats that can help lower bad cholesterol levels and provide a sense of fullness. One avocado has about 240 calories, but it’s well worth it for the nutrients it provides.

Health Statistics

Incorporating a variety of fruits and vegetables into your diet can significantly impact your health.

A study by the Harvard School of Public Health found that consuming at least five servings of fruits and vegetables daily can reduce the risk of heart disease by 20%.

Additionally, diets rich in fiber, like those containing Brussels sprouts and blueberries, can help manage weight and improve gut health.

A Meal to Savor

There you have it—Garlic Lime Chicken with Blueberry, Avocado, and Shredded Brussels Sprouts is not just another healthy recipe; it’s a celebration of flavors and textures that nourish your body and delight your taste buds.

Whether you’re meal prepping for the week or cooking up a special dinner, this dish is sure to impress.

So gather your ingredients, put on your apron, and get ready to whip up a meal that is as satisfying as it is nutritious.