Last Updated on January 5, 2025 by Arif Chowdhury
Eating well doesn’t have to be boring, and with our Lemon Thyme Chicken with Steamed Green Beans and Greek Yogurt, you’ll discover just how flavorful healthy eating can be!
This recipe not only tantalizes your taste buds but also supports your weight loss goals.
Packed with protein, vitamins, and healthy fats, this dish is an excellent choice for anyone looking to enjoy nutritious meals without sacrificing taste.
Why Choose Lemon Thyme Chicken?
Lemon thyme chicken is a delightful way to add flavor without extra calories. The combination of lemon and thyme creates a refreshing marinade that infuses the chicken with zesty goodness.
Plus, chicken breast is an excellent source of lean protein, which can help you feel fuller for longer. Studies show that incorporating lean proteins into your diet can reduce hunger and promote weight loss.
In fact, according to the Journal of Nutrition, individuals who consume higher amounts of protein tend to lose more weight and maintain muscle mass during weight loss. This makes our lemon thyme chicken not just delicious but also a smart choice for those looking to shed a few pounds.
Nutritional Benefits
Before we dive into the recipe, let’s look at the nutritional benefits of the key ingredients:
- Chicken Breast: High in protein and low in fat, chicken breast is a staple in many weight-loss diets. A 3-ounce serving contains about 26 grams of protein and only 2.7 grams of fat.
- Green Beans: These vibrant veggies are low in calories and high in fiber. One cup of steamed green beans has just 44 calories and provides nearly 2 grams of fiber, which helps in digestion and keeping you full.
- Greek Yogurt: Packed with protein and probiotics, Greek yogurt supports gut health and can help with digestion. One serving typically contains around 10 grams of protein and is a great source of calcium.
The Recipe: Lemon Thyme Chicken with Steamed Green Beans and Greek Yogurt
Now that you’re excited about the benefits, let’s get to the star of the show. Here’s a detailed recipe for Lemon Thyme Chicken with Steamed Green Beans and Greek Yogurt.
Ingredients
For the Lemon Thyme Chicken:
- 4 boneless, skinless chicken breasts (about 1.5 pounds)
- 1/4 cup fresh lemon juice (about 2 lemons)
- 2 tablespoons olive oil
- 2 teaspoons fresh thyme leaves (or 1 teaspoon dried thyme)
- 3 cloves garlic, minced
- Salt and pepper to taste
For the Steamed Green Beans:
- 1 pound fresh green beans, trimmed
- 1 tablespoon olive oil
- Salt and pepper to taste
For the Greek Yogurt Sauce:
- 1 cup plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Optional: Fresh herbs (like dill or parsley) for garnish
Instructions
Step 1: Marinate the Chicken
- Prepare the Marinade: In a medium bowl, whisk together the lemon juice, olive oil, thyme, minced garlic, 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. Seal the bag or cover the dish and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
Step 2: Steam the Green Beans
- Prepare the Green Beans: While the chicken is marinating, wash and trim the green beans.
- Steam: In a steaming basket over boiling water, steam the green beans for about 5-7 minutes or until tender but still crisp. You can also use a microwave-safe bowl with a little water, covering it with a plate, and microwaving for 3-4 minutes.
- Season: Once cooked, toss the green beans with olive oil, salt, and pepper to taste.
Step 3: Cook the Chicken
- Preheat the Grill or Skillet: If grilling, preheat your grill to medium-high heat. If using a skillet, heat a little olive oil over medium heat.
- Cook the Chicken: Remove the chicken from the marinade and discard the marinade. Grill or cook the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). The chicken should have a nice sear and be juicy inside.
Step 4: Prepare the Greek Yogurt Sauce
- Mix the Sauce: In a small bowl, combine the Greek yogurt, lemon juice, garlic powder, salt, and pepper. Stir well until smooth and creamy.
- Add Herbs: If you like, mix in fresh herbs for an extra burst of flavor.
Step 5: Assemble Your Dish
- Plate the Chicken: Slice the grilled chicken and place it on a plate.
- Add Green Beans: Arrange the steamed green beans alongside the chicken.
- Drizzle with Yogurt Sauce: Top the chicken with a generous dollop of the Greek yogurt sauce.
Enjoy Your Meal!
This dish is not only visually appealing but also a fantastic balance of flavors and nutrients. The tangy lemony chicken pairs perfectly with the crisp green beans and the creamy yogurt sauce, creating a meal that’s satisfying and healthy.
Tips for Making the Most of Your Meal
- Meal Prep: This dish is great for meal prepping. Make a batch of chicken and green beans at the beginning of the week, and you’ll have quick, healthy meals ready to go.
- Variations: Feel free to experiment! Try adding other herbs like rosemary or oregano to the marinade, or even swap the green beans for broccoli or asparagus.
- Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or enjoy cold in a salad.
- Pairing Suggestions: This meal pairs beautifully with a side salad or some whole grain, like quinoa or brown rice, for added fiber and nutrients.
A Flavorful Step Toward Healthy Eating
Incorporating dishes like Lemon Thyme Chicken with Steamed Green Beans and Greek Yogurt into your meal plan is a delicious way to embrace healthier eating habits.
Not only is this recipe easy to prepare, but it also offers a delightful mix of flavors that will keep your palate excited. Whether you’re on a weight loss journey or simply looking to eat healthier, this dish proves that nutritious can also be incredibly tasty.
So gather your ingredients, unleash your inner chef, and enjoy this delightful meal that’s sure to become a family favorite!