Lean Green Chicken Recipe
A Lean Green Chicken recipe typically involves chicken breasts cooked with a blend of healthy, green ingredients like spinach, kale, cilantro, or avocado, along with herbs, olive oil, garlic, and lemon for flavor. It’s a nutritious, low-fat dish that's both high in protein and rich in vitamins and minerals. The chicken is often grilled, baked, or pan-seared, making it a quick and healthy meal option.
Equipment
- Cutting Board
- Sharp knife
- Blender or food processor
- Large skillet or frying pan
- Wooden Spoon
- Measuring Cups and Spoons
Ingredients
For the Chicken
- 4 boneless skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
For the Green Sauce
- 2 cups fresh spinach
- 1 cup fresh basil leaves
- 1 cup parsley leaves
- 1 clove garlic
- ½ cup plain Greek yogurt
- 2 tablespoons olive oil
- Juice of 1 lemon
- ¼ teaspoon red pepper flakes optional
- Salt and pepper to taste
- Optional Garnish
- Sliced avocado
- Fresh herbs
Instructions
Prepare the Chicken
- Start by seasoning the chicken breasts with salt, pepper, and garlic powder on both sides. Heat olive oil in a large skillet over medium-high heat. Cook the chicken for about 6–7 minutes on each side until golden brown and fully cooked. Set aside.
Make the Green Sauce
- In a blender or food processor, combine spinach, basil, parsley, garlic, Greek yogurt, olive oil, lemon juice, and red pepper flakes. Blend until smooth and creamy. Season the sauce with salt and pepper to taste.
Combine and Serve
- Once the chicken has rested for a few minutes, pour the green sauce over the chicken or serve it on the side as a dip. Garnish with sliced avocado or fresh herbs if desired.
Notes
1. Use Fresh Ingredients for Maximum Flavor
The freshness of your greens plays a significant role in the flavor of the dish. Spinach, basil, and parsley should be bright, vibrant, and free of any wilting or discoloration.
If you’re using lemon juice, freshly squeezed lemon provides a tangier, more aromatic punch than bottled varieties.
2. Pound the Chicken for Even Cooking
To ensure the chicken cooks evenly, lightly pound the chicken breasts to an even thickness before seasoning. This step helps avoid overcooking thinner portions while thicker parts are still underdone.
3. Taste and Adjust the Sauce
While blending the green sauce, taste it midway and adjust the seasoning. You can add more lemon juice for tanginess, extra garlic for boldness, or a touch of red pepper flakes for heat. Customizing the sauce to your liking ensures a flavor profile that suits your palate.
4. Don’t Overcrowd the Pan
When cooking the chicken, ensure enough space between each piece in the skillet. Overcrowding lowers the pan’s temperature, causing the chicken to steam instead of sear. A good sear locks in the juices and gives the chicken a golden-brown crust.
5. Keep the Sauce Separate for Meal Prep
If you’re making this recipe for meal prep, store the green sauce in a separate container. Adding the sauce right before serving keeps it fresh and prevents the chicken from becoming soggy. You can also use the leftover sauce as a dip, spread, or salad dressing throughout the week.