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Why You'll Love This lowcalorie lemon chicken with roasted winter squash and kale
- Easy to Make: This recipe requires minimal ingredients and can be prepared in under 30 minutes.
- Low in Calories: This dish is perfect for those watching their calorie intake, with only 350 calories per serving.
- High in Protein: The chicken provides a good amount of protein to keep you full and satisfied.
- Rich in Vitamins and Minerals: The squash and kale are rich in vitamins A and C, as well as minerals like potassium and iron.
- Customizable: You can easily substitute the squash with other types of winter squash, such as acorn or butternut.
- Perfect for Meal Prep: This recipe makes 4-6 servings, making it perfect for meal prep or leftovers.
- Gluten-Free and Dairy-Free: This recipe is gluten-free and dairy-free, making it perfect for those with dietary restrictions.
- Delicious and Satisfying: The combination of flavors and textures in this dish is sure to satisfy your taste buds and leave you feeling full and content.
Ingredient Breakdown
The key ingredients in this recipe are the chicken breast, winter squash, kale, lemon juice, garlic, and olive oil. The chicken breast provides a good source of protein, while the winter squash adds natural sweetness and creaminess. The kale adds a nice burst of freshness and a bit of bitterness to balance out the dish. The lemon juice provides a bright, citrusy note that cuts through the richness of the chicken, while the garlic adds depth and warmth. Finally, the olive oil brings everything together and adds a rich, velvety texture to the dish. When selecting these ingredients, be sure to choose fresh, high-quality options. For the chicken, look for boneless, skinless breast or thighs. For the squash, choose a variety that is firm and heavy for its size. For the kale, choose fresh, curly leaves that are free of wilt and blemishes.
How to Make lowcalorie lemon chicken with roasted winter squash and kale
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone mat.
Cut the winter squash in half lengthwise and scoop out the seeds. Place the squash on the prepared baking sheet, cut side up. Drizzle with 1 tablespoon of olive oil and season with salt and pepper.
Roast the squash in the preheated oven for 30-40 minutes, or until tender and caramelized.
Season the chicken breast with salt, pepper, and garlic powder. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken to the skillet and cook for 5-7 minutes per side, or until cooked through.
Remove the stems from the kale and tear the leaves into bite-sized pieces. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the kale to the skillet and cook until wilted, about 3-5 minutes.
Slice the cooked chicken breast into thin strips. To assemble the dish, place a portion of the roasted squash on a plate, followed by a portion of the chicken, and finally a portion of the wilted kale. Drizzle with lemon juice and serve immediately.
Tips for Perfect Results
Make sure to use fresh, high-quality ingredients to get the best flavor and texture out of your dish.
Make sure to cook the chicken until it's just done, as overcooking can make it dry and tough.
Roasting the squash at high heat will help to caramelize the natural sugars and bring out the best flavor.
Adding the kale at the end of the cooking time will help to preserve its nutrients and texture.
Feel free to experiment with different types of winter squash, such as acorn or butternut, to find your favorite.
This recipe makes 4-6 servings, making it perfect for meal prep or leftovers.
Common Mistakes to Avoid
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Overcooking the Chicken: Overcooking the chicken can make it dry and tough. Make sure to cook it until it's just done, and then let it rest for a few minutes before slicing.
Fix: Use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C). Let it rest for 5-10 minutes before slicing.
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Not Roasting the Squash Long Enough: Not roasting the squash long enough can result in a lack of flavor and texture. Make sure to roast it for at least 30-40 minutes, or until it's tender and caramelized.
Fix: Check the squash every 10-15 minutes to ensure it's roasting evenly. If it's not tender and caramelized after 30-40 minutes, continue to roast it in 10-15 minute increments until it's done.
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Not Adding the Kale at the End: Not adding the kale at the end of the cooking time can result in a lack of nutrients and texture. Make sure to add it at the end of the cooking time to preserve its nutrients and texture.
Fix: Add the kale to the skillet or baking sheet during the last 2-3 minutes of cooking time. This will help to preserve its nutrients and texture.
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Not Using Fresh Ingredients: Not using fresh ingredients can result in a lack of flavor and texture. Make sure to use fresh, high-quality ingredients to get the best flavor and texture out of your dish.
Fix: Choose fresh, high-quality ingredients, such as fresh kale, winter squash, and chicken breast. Avoid using frozen or canned ingredients whenever possible.
Variations & Substitutions
Feel free to experiment with different types of winter squash, such as acorn or butternut, to find your favorite.
Add other vegetables, such as Brussels sprouts or carrots, to the skillet or baking sheet during the last 10-15 minutes of cooking time.
Use different types of protein, such as chicken thighs or pork tenderloin, to change up the flavor and texture of the dish.
Add nuts or seeds, such as almonds or pumpkin seeds, to the dish for added crunch and nutrition.
Storage & Make-Ahead
Store the cooked dish at room temperature for up to 2 hours. Make sure to cover it with plastic wrap or aluminum foil to prevent drying out.
Store the cooked dish in the refrigerator for up to 3-4 days. Make sure to cover it with plastic wrap or aluminum foil and keep it at a temperature of 40°F (4°C) or below.
Store the cooked dish in the freezer for up to 2-3 months. Make sure to wrap it tightly in plastic wrap or aluminum foil and keep it at a temperature of 0°F (-18°C) or below. To thaw, simply leave it in the refrigerator overnight or thaw it in the microwave according to the manufacturer's instructions.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use different types of winter squash?
Yes! Feel free to experiment with different types of winter squash, such as acorn or butternut, to find your favorite.
Can I add other vegetables to the dish?
Yes! Add other vegetables, such as Brussels sprouts or carrots, to the skillet or baking sheet during the last 10-15 minutes of cooking time.
Can I use different types of protein?
Yes! Use different types of protein, such as chicken thighs or pork tenderloin, to change up the flavor and texture of the dish.
Is this recipe gluten-free and dairy-free?
Yes! This recipe is gluten-free and dairy-free, making it perfect for those with dietary restrictions.
Can I make this recipe in a slow cooker?
Yes! Simply brown the chicken and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 2-3 hours.
Can I freeze the cooked dish?
Yes! Store the cooked dish in the freezer for up to 2-3 months. Make sure to wrap it tightly in plastic wrap or aluminum foil and keep it at a temperature of 0°F (-18°C) or below. To thaw, simply leave it in the refrigerator overnight or thaw it in the microwave according to the manufacturer's instructions.
lowcalorie lemon chicken with roasted winter squash and kale
Ingredients
- 1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 medium winter squash (such as acorn or butternut), peeled and cubed
- 2 cups curly kale, stems removed and discarded, leaves chopped
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup chopped fresh parsley
Instructions
- Preheat the oven. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Prepare the squash. Place the cubed winter squash on the prepared baking sheet, toss with 1 tablespoon of olive oil, and season with salt and pepper. Roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.
- Prepare the kale. In a large bowl, massage the chopped kale with 1 tablespoon of olive oil, salt, and pepper for 2-3 minutes, or until the kale is tender and slightly wilted.
- Prepare the chicken. In a separate bowl, whisk together the lemon juice, garlic, thyme, salt, and pepper. Add the chicken to the bowl and toss to coat with the marinade.
- Cook the chicken. Heat a large skillet over medium-high heat. Add the chicken to the skillet and cook for 5-6 minutes per side, or until cooked through.
- Assemble the dish. To assemble the dish, place the roasted squash on a plate or platter, top with the cooked chicken, and add the massaged kale on top. Sprinkle with crumbled feta cheese and chopped parsley, if desired.
- Serve and enjoy. Serve the dish immediately, garnished with additional parsley and lemon wedges, if desired.
Recipe Notes
- Storage tip: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Make ahead: The squash and kale can be prepared ahead of time and stored in separate containers in the refrigerator for up to 24 hours.
- Substitution: Swap the winter squash for sweet potatoes or carrots, if desired.
- Pro tip: Use a variety of winter squash, such as acorn or butternut, for the best flavor and texture.
- Variation: Add some heat to the dish by sprinkling red pepper flakes on top of the chicken or squash.
- Dietary restriction: This recipe is gluten-free, dairy-free (optional), and paleo-friendly (optional).
