Baked Chicken, Oven Roasted Potatoes and Steamed Vegetables

This recipe will take a little over an hour, but once each step is in the oven you have some nice gaps where you can relax in between.

Base Ingredients:

1 pound boneless skinless chicken breast

1/4 to 1/2 cup chicken broth

2 tablespoon olive oil

4 medium potatoes diced

Garlic Powder

Sea Salt

Pepper

Variety Spice Rub:

For different flavor with minimal caloric impact, try various spice rubs. I found several here that sounded fantastic.

Vegetables for Steaming:

Feel free to pick anything you’d like, some of my favorites include; Broccoli, Cauliflower, Green Beans, Carrots, Brussel Sprouts, Asparagus.

1.Preheat oven to 425.

2.While oven is preheating, dice your potatoes.

3.Toss potatoes in oil and coat generously with garlic powder and sea salt. Add pepper to taste.

4.Place potatoes on a lightly oiled baking sheet and place in oven for 45 to 60 minutes. Many recipes call for less time, but I think the purpose of oven roasting is to get them nice and crispy. And I believe that takes salt and time. Turn potatoes half way through.

5.Choose a rub from the website listed above or find your own spice rub.

6.Rub your chicken with seasoning, place in baking pan.

7.Add chicken broth to pan, this helps reduce sticking and helps the chicken breasts cook evenly through and stay moist. Place in oven for 18 to 20 minutes.

8.Choose a vegetable, place in microwave safe bowl.

9.Wrap bowl in plastic wrap and place a small hole in plastic to allow it to vent.

10.Cook time will vary based on if the vegetables are fresh or frozen. Generally you will need between 1 to 4 minutes of cooking in the microwave.

11.Once done in microwave, use an utensil to enlarge hole in plastic so as not to burn yourself with steam.

The basic ingredients excluding potatoes yields 4 servings of approximately 180 calories, 10g fat, 0g carbs, 23g protein.

With the suggested potatoes the recipe yields 4 servings of approximately 164 calories, 0g fat, 37g carbs, 4g protein.

Chicken plus potatoes come to a total serving of:

344 calories, 10g fat, 37g carbs, 27g protein

Work long hours of physical labor? Have kids in sports and need more carbs? Throw in an extra potato. Only feeding 2 or 3 people? Working a desk job and not burning many calories? Reduce the potatoes down to 3 or even 2 depending on your circumstance.

Have fun and let me know how it turns out!