That sounds like a balanced and flavorful meal. Here’s a simple recipe:
Garlic Herb Chicken with Roasted Potatoes & Fresh Garden Salad
Ingredients (Serves 4)
For the Chicken
- 4 boneless, skinless chicken breasts (or thighs)
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp paprika
- ½ tsp black pepper
- 1 tsp salt
- Juice of ½ lemon (optional)
For the Roasted Potatoes
- 500 g baby potatoes, halved
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp rosemary (fresh or dried)
- ½ tsp paprika
- Salt and pepper to taste
For the Garden Salad
- 2 cups lettuce, chopped
- 1 cucumber, sliced
- 2 tomatoes, diced
- ½ red onion, thinly sliced
- ½ cup carrots, shredded
Simple Dressing
- 2 tbsp olive oil
- 1 tbsp lemon juice or vinegar
- Salt and black pepper to taste
Instructions
- Marinate the Chicken
- Mix olive oil, garlic, oregano, thyme, paprika, salt, pepper, and lemon juice.
- Coat the chicken and let it marinate for at least 20 minutes (or up to 2 hours).
- Roast the Potatoes
- Preheat the oven to 200°C (400°F).
- Toss potatoes with olive oil, garlic powder, rosemary, paprika, salt, and pepper.
- Roast for 35–40 minutes, turning halfway through, until golden and crispy.
- Cook the Chicken
- Heat a skillet over medium-high heat.
- Cook the chicken for 6–7 minutes per side, or until the internal temperature reaches 74°C (165°F).
- Let it rest for 5 minutes before slicing.
- Prepare the Salad
- Combine the lettuce, cucumber, tomatoes, onion, and carrots.
- Whisk together the dressing ingredients and toss with the salad just before serving.
Serving
Plate the garlic herb chicken alongside the roasted potatoes and a generous serving of fresh garden salad. Garnish with chopped parsley and lemon wedges if desired.
Approximate nutrition (per serving):
- Calories: 500–600
- Protein: 35–40 g
- Carbohydrates: 30–35 g
- Fat: 20–25 g
- Fiber: 5–7 g
This meal is high in protein, rich in vegetables, and well-balanced for lunch or dinner.