High Protein Chicken and Green Beans for Busy Weeknights
When it comes to weeknight dinners, time is often of the essence. You want something quick, healthy, and satisfying. This high protein chicken and green beans recipe checks all the boxes! Not only is it easy to prepare, but it also packs a nutritional punch that can help keep you energized throughout the evening. Whether you’re feeding a family or just yourself, this meal is sure to impress.
Chicken is a fantastic source of lean protein, while green beans provide fiber, vitamins, and minerals. Together, they create a balanced meal that is both filling and nutritious. Plus, this dish can be whipped up in under 30 minutes, making it perfect for those busy weeknights when you want something delicious without spending hours in the kitchen.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 lb fresh green beans, trimmed
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon lemon juice
- 1 teaspoon Italian seasoning (optional)
- Fresh parsley for garnish (optional)
Instructions
- Start by preparing the chicken breasts. Pat them dry with paper towels and season both sides with garlic powder, onion powder, salt, pepper, and Italian seasoning if using.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the seasoned chicken breasts to the skillet.
- Cook the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F. Remove the chicken from the skillet and set aside to rest.
- In the same skillet, add another tablespoon of olive oil if needed, then toss in the fresh green beans. Sauté for about 5-7 minutes until they are tender-crisp.
- Drizzle the green beans with lemon juice, and season with salt and pepper to taste. Stir to combine.
- Slice the cooked chicken and serve it alongside the sautéed green beans. Garnish with fresh parsley if desired.
- Enjoy your high protein weeknight dinner!
Why Choose High Protein Dinners?
High protein meals are essential for maintaining energy levels and supporting muscle repair. Incorporating more protein into your diet can help you feel fuller for longer, which is especially beneficial when trying to manage weight. This chicken and green beans recipe provides a perfect balance of protein and vegetables, ensuring you get the nutrients you need without excess calories.
Meal Prep Tips
This recipe is also fantastic for meal prepping. You can easily double the ingredients and store leftovers in airtight containers for up to four days in the refrigerator. Simply reheat in the microwave or on the stove for a quick meal throughout the week.
Consider pairing this dish with whole grains like quinoa or brown rice for an extra boost of fiber and complex carbohydrates. These additions can make your meal even more satisfying and nutritionally complete.
Customizing Your Dish
One of the best aspects of this recipe is its versatility. If you’re not a fan of green beans, feel free to swap them out for other vegetables such as broccoli, bell peppers, or zucchini. The cooking time may vary slightly, so be sure to adjust as needed. You can also experiment with different seasonings to suit your taste. A sprinkle of paprika or chili powder can add a nice kick!
Serving Suggestions
This high protein chicken and green beans dish is delicious on its own, but it can also be served with a variety of sides. Consider adding a fresh salad or some roasted sweet potatoes for added flavor and nutrition. A light vinaigrette on your salad can complement the meal beautifully.
Frequently Asked Questions
Can I use frozen green beans for this recipe?
Yes, you can use frozen green beans. Just make sure to thaw and drain them before sautéing, as they may release excess water while cooking.
How do I know when the chicken is fully cooked?
The chicken is fully cooked when its internal temperature reaches 165°F. Use a meat thermometer for the most accurate reading.
Can I marinate the chicken beforehand?
Absolutely! Marinating the chicken for at least 30 minutes or up to overnight will enhance the flavor. Consider using a mixture of olive oil, lemon juice, and your favorite herbs.
What can I serve with this dish?
This dish pairs well with a variety of sides, including quinoa, brown rice, or a fresh garden salad. You can also add roasted vegetables for extra nutrients.
Conclusion
This high protein weeknight dinner of chicken and green beans is not only quick and easy to prepare, but it also provides a wholesome meal that is sure to satisfy. With its simple ingredients and straightforward preparation, it is perfect for busy individuals and families alike. Try this recipe tonight and experience a delicious and nutritious meal that you can feel good about serving!
Now that you have this easy recipe in your arsenal, you’ll never have to worry about what to cook for dinner on busy nights again. Enjoy this high protein chicken and green beans meal, and feel free to share your results or any customizations you make!
