Last Updated on December 15, 2024 by Arif Chowdhury
Are you tired of the same old chicken dinners? If you’re looking to shake things up while still keeping it healthy, then Garlic Lime Chicken with Roasted Brussels Sprouts is just what you need!
This vibrant dish combines the zesty flavors of garlic and lime in a delicious marinade that perfectly complements tender chicken and crispy roasted Brussels sprouts. Not only is it bursting with flavor, but it’s also a fantastic option for those on a weight loss journey.
Let’s dig into the details of this exciting recipe that’s sure to become a staple in your kitchen!
The Power of Garlic and Lime
Before we plunge into the recipe, let’s take a moment to appreciate the stars of the show: garlic and lime. Both ingredients bring their own unique benefits to this dish.
Nutritional Benefits
- Garlic: Known for its strong flavor, garlic is also a powerhouse of health benefits. It contains allicin, a compound that has been shown to have anti-inflammatory and antibacterial properties. A study published in Nutrition Journal found that garlic can also support heart health by lowering blood pressure and cholesterol levels.
- Lime: Limes are an excellent source of vitamin C, which boosts the immune system and supports skin health. Just one lime contains about 20% of your daily vitamin C requirement. Research has shown that vitamin C can help reduce the duration of colds and may even improve mood by reducing anxiety.
Did You Know?
According to a study published in the American Journal of Clinical Nutrition, meals that incorporate citrus fruits like lime can enhance iron absorption from plant-based foods, making this dish not just tasty but also nutritionally beneficial.
Ingredients You’ll Need
To prepare Garlic Lime Chicken with Roasted Brussels Sprouts, gather the following ingredients:
For the Chicken:
- 4 boneless, skinless chicken breasts
- 1/4 cup fresh lime juice (about 2-3 limes)
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- Salt and pepper to taste
- 1 teaspoon cumin (optional, for added flavor)
For the Brussels Sprouts:
- 1 pound Brussels sprouts, trimmed and halved
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder (optional, for extra flavor)
- Zest of 1 lime (for garnish)
Nutritional Information
Here’s a breakdown of the nutritional content for one serving of Garlic Lime Chicken with Roasted Brussels Sprouts (approximately one chicken breast and one cup of Brussels sprouts):
- Calories: Approximately 350
- Protein: 30 grams
- Carbohydrates: 15 grams
- Fat: 18 grams
- Fiber: 5 grams
These numbers can vary depending on specific ingredients used, but overall, this meal is a healthy and satisfying choice.
Step-by-Step Recipe
Step 1: Marinate the Chicken
- Prepare the marinade: In a bowl, whisk together the lime juice, minced garlic, olive oil, honey (if using), cumin, salt, and pepper.
- Marinate the chicken: Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring it’s well coated. Let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more intense flavor.
Step 2: Prepare the Brussels Sprouts
- Preheat the oven: Preheat your oven to 425°F (220°C). This high temperature will help achieve that perfect roast on the Brussels sprouts.
- Season the sprouts: In a large bowl, toss the halved Brussels sprouts with olive oil, salt, pepper, and garlic powder (if using). Spread them out in a single layer on a baking sheet lined with parchment paper.
Step 3: Roast the Brussels Sprouts
Roast in the oven: Place the baking sheet in the preheated oven and roast the Brussels sprouts for about 20-25 minutes, or until they are golden and crispy on the outside and tender on the inside. Toss them halfway through for even cooking.
Step 4: Cook the Chicken
- Cook the chicken: While the Brussels sprouts are roasting, heat a grill pan or skillet over medium-high heat. Remove the chicken from the marinade (discard any leftover marinade) and cook for about 6-7 minutes per side, or until the chicken is cooked through and has nice grill marks (internal temperature should reach 165°F or 75°C).
- Let it rest: Once cooked, remove the chicken from the heat and let it rest for a few minutes before slicing. This helps retain the juices.
Step 5: Serve
- Plate the dish: Slice the chicken and serve it alongside the roasted Brussels sprouts.
- Garnish: Sprinkle lime zest over the sprouts for an extra burst of flavor. You can also add fresh cilantro or parsley, if desired.
- Enjoy: Dig in and savor the zesty, garlicky goodness of this delightful dish!
Tips for Success
- Quality Ingredients: Choose fresh, high-quality chicken and seasonal Brussels sprouts for the best flavor and nutrition.
- Customize Your Veggies: Feel free to add other vegetables to the roasting pan, such as carrots or sweet potatoes, for added color and nutrients.
- Meal Prep: This dish is great for meal prep! You can marinate the chicken the night before and roast a large batch of Brussels sprouts to enjoy throughout the week.
The Weight Loss Angle
Garlic Lime Chicken with Roasted Brussels Sprouts is a fantastic choice for anyone looking to eat healthy while enjoying flavorful meals.
Here’s why this dish is a winner in the weight loss department:
High Protein, Low Calorie
Chicken is a lean protein source, which is essential for weight loss. A study published in Obesity found that high-protein diets can lead to greater fat loss while preserving lean muscle mass.
By incorporating chicken into your meals, you’ll stay fuller for longer, reducing the temptation to snack on unhealthy options.
Fiber-Rich Vegetables
Brussels sprouts are part of the cruciferous vegetable family, which is known for its high fiber content. A serving of Brussels sprouts contains about 4 grams of fiber, which can help promote digestive health and keep you feeling satisfied.
According to the Journal of Nutrition, increasing fiber intake can lead to weight loss and improved metabolic health.
Flavor Without Guilt
One of the biggest hurdles in maintaining a healthy diet is flavor fatigue. Eating the same bland meals can lead to cravings and ultimately give way to unhealthy indulgences.
This dish not only offers a zesty and satisfying taste but also keeps your meals exciting and enjoyable.
A Zesty Addition to Your Dinner Table
If you’re searching for a fresh, flavorful, and healthy dinner option, Garlic Lime Chicken with Roasted Brussels Sprouts is the perfect recipe to add to your repertoire.
With its zesty marinade and nutritious veggies, it’s a meal that’s as good for your taste buds as it is for your waistline.
So, gather your ingredients, unleash those vibrant flavors, and enjoy a delicious dish that supports your health and weight loss goals. Here’s to cooking with zest and savoring every bite!