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Lemon Basil Chicken with Jackfruit and Summer Squash – A Sautéed and Tasty Weight Loss Recipe

Last Updated on January 2, 2025 by Arif Chowdhury

Eating healthy doesn’t have to be a chore. In fact, it can be an exciting culinary adventure! If you’re on a journey to shed a few pounds or simply want to enjoy a nutritious meal, you’re in for a treat.

Today, we’re diving into a recipe that not only tastes fantastic but also packs a punch when it comes to health benefits.

Say hello to Lemon Basil Chicken with Jackfruit and Summer Squash—a vibrant dish that combines the zest of lemon, the aromatic freshness of basil, and the delightful textures of jackfruit and summer squash. Whether you’re hosting friends or just treating yourself, this dish is sure to impress!

Why This Recipe?

Health Benefits of Key Ingredients

  • Chicken: Lean protein like chicken is essential for building and repairing tissues. It can help you feel fuller longer, which is great for weight management.
  • Jackfruit: This tropical fruit is not only unique in flavor but also rich in fiber and low in calories. Studies have shown that high-fiber diets can aid in weight loss by improving satiety.
  • Summer Squash: A summer staple, this veggie is low in calories and high in vitamins A and C. Plus, it’s hydrating—perfect for those warm months!
  • Basil: This fragrant herb isn’t just for flavor; it’s packed with antioxidants and has anti-inflammatory properties.

Did you know that incorporating plenty of vegetables into your diet can reduce the risk of chronic diseases?

According to the CDC, only about 1 in 10 adults eat the recommended servings of fruits and vegetables. That’s why this Lemon Basil Chicken recipe is a great way to boost your intake!

Ingredients You Will Need

Make sure you have the following ingredients on hand for this delicious and healthy dish:

For the Chicken Marinade:

  • 4 boneless, skinless chicken breasts
  • 1/4 cup fresh lemon juice (about 2 lemons)
  • 1/4 cup olive oil
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste

For the Vegetables:

  • 2 cups summer squash, sliced (zucchini and yellow squash work great)
  • 1 can of young green jackfruit in water or brine, drained and rinsed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Additional fresh basil for garnish

Optional:

  • Lemon wedges for serving
  • Fresh basil leaves for garnish

Cooking Time Overview

  • Preparation Time: 15 minutes
  • Marinating Time: 30 minutes (or longer if desired)
  • Cooking Time: 20 minutes
  • Total Time: Approximately 1 hour (with marinating)

Step-by-Step Recipe

Step 1: Marinate the Chicken

Begin by marinating the chicken to infuse it with flavor.

  • In a medium bowl, whisk together the lemon juice, olive oil, chopped basil, minced garlic, salt, and pepper.
  • Place the chicken breasts in a large resealable plastic bag or a shallow dish and pour the marinade over them.
  • Seal the bag or cover the dish and refrigerate for at least 30 minutes. If you can, let it marinate for a few hours or even overnight for maximum flavor.

Step 2: Prepare the Vegetables

While the chicken is marinating, it’s time to prepare the summer squash and jackfruit.

  • Heat one tablespoon of olive oil in a large skillet over medium heat.
  • Add the sliced summer squash and a pinch of salt and pepper. Sauté for about 5-7 minutes until they are tender and lightly browned.
  • Next, add the drained and rinsed jackfruit to the skillet. Cook for an additional 5 minutes, stirring occasionally. The jackfruit should become tender and slightly caramelized. You can mash it a bit with a fork if you’d like it to have a pulled texture.

Step 3: Grill the Chicken

Now that your chicken has marinated, it’s time to grill it.

  • Preheat your grill or grill pan over medium-high heat.
  • Remove the chicken from the marinade and let any excess drip off.
  • Grill the chicken for about 6-7 minutes on each side or until it’s cooked through and has nice grill marks. The internal temperature should reach 165°F (75°C).
  • Once done, remove the chicken from the grill and let it rest for a few minutes before slicing. This helps retain its juices.

Step 4: Serve and Enjoy!

Your Lemon Basil Chicken with Jackfruit and Summer Squash is ready to be plated!

  • On each plate, arrange a portion of the sautéed summer squash and jackfruit.
  • Place the grilled chicken on top and garnish with fresh basil leaves.
  • Serve with lemon wedges for an extra burst of citrus if desired.

Nutritional Breakdown

This dish is not only scrumptious but also nutritious. Here’s a rough breakdown of the nutritional content per serving (assuming 4 servings):

  • Calories: Approximately 300
  • Protein: 30g
  • Carbohydrates: 20g
  • Fat: 15g
  • Fiber: 5g

Why It Works for Weight Loss

This meal is low in calories yet high in protein and fiber, making it an excellent choice for weight loss.

Foods high in protein help keep you feeling full longer, while fiber aids digestion and helps regulate your appetite. Plus, the fresh ingredients provide essential vitamins and minerals.

Tips for Success

  • Meal Prep: This recipe is great for meal prepping. You can grill a larger batch of chicken and store it in the fridge for quick lunches throughout the week.
  • Customization: Feel free to swap out the summer squash for other veggies like bell peppers or asparagus, depending on what you have available.
  • Herb Variations: Experiment with different herbs like thyme or oregano for a twist in flavor.

Conclusion

Eating healthy can be both delightful and fulfilling. The Lemon Basil Chicken with Jackfruit and Summer Squash is a perfect example of how you can create a meal that is not only refreshing but also supportive of your health goals.

With its vibrant flavors and satisfying textures, this dish will keep your taste buds happy while you work towards better health.

So, why not whip up this recipe for your next meal? Your body will thank you, and your palate will be dancing with joy!