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Recipe Rescue: Dinner for Four; 401 Calories per Person!

Whether you’re trying to lose weight, looking to get healthy or just attempting to lighten up the menu a couple of days a week, this recipe fills the bill.

roasted roots
erinkohlenbergphoto, flickr

What You’ll Need:

4 boneless, skinless chicken breasts, 2 whole lemons, 2 Tbsp fresh ground pepper. 2 good sized sweet potatoes (peeled and chopped), 1 large potato (peeled and chopped), 4 large whole carrots (peeled and chopped) 2 Tbsp Olive Oil and prepared instant brown rice (serving size per person 2/3 cup)

Putting it all Together:

preheat oven to 425 degrees

toss the root veggies in the olive oil, place on baking sheet and put into the hot oven until fork tender-toss at least once while roasting.

Cut the lemons in half and squeeze the juice into a storage bag add the rinsed and trimmed chicken breasts and ground pepper. let marinade at room temperature for no longer than 15 minutes. pre heat a skillet at medium-high and add the chicken breasts, you shouldn’t need to cook them more than about 7 minutes on each side-check the internal temp with an instant read thermometer, it should read 160-165. Remove chicken from heat, add a pat of butter to the pan, about half a cup of water and the left over lemon halves-roll this mixture around in the pan for a few minutes finish off with a couple grinds of your pepper mill and pour over chicken.

serve with roasted root vegetables and brown rice (remember that a serving of brown rice is only 2/3 cup)

NOTE:  adding the pat of butter to the pan at the end adds 9 calories per person

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