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Lemon Garlic Chicken Meal Preparation

Source: dinnertonight.tamu.edu

Course: Main Course



  • 4 chicken breasts (boneless skinless, sliced thin)
  • 1 tablespoon olive oil
  • 2 teaspoons garlic powder
  • 12 teaspoon salt
  • 12 teaspoon pepper
  • 1 large lemon (juiced)
  • 2 sweet potatoes (cubed)
  • 1 bunch medium asparagus ((about 40 spears))
  • 1 large bell pepper (sliced (or 8 mini bell peppers))
  • 18 cup reduced fat parmesan cheese (shredded)


  1. Combine chicken with olive oil, spices, and juice of 1 lemon in a sealed plastic bag. Move the marinade evenly around chicken in the bag and leave in sealed bag while preparing other ingredients.
  2. Preheat oven to 425 degrees. Wash vegetables under running water; use a potato brush to clean potatoes well.
  3. Cube sweet potatoes in bite sized pieces with skin on. Arrange on a baking pan, spray with cooking spray and sprinkle with pepper.
  4. Slice bell pepper and arrange with asparagus on a baking sheet. Spray with cooking spray and sprinkle with shredded parmesan cheese.
  5. Remove chicken from bag and place on separate baking sheet.
  6. Place all 3 baking sheets of food in oven and bake for 20 minutes. Remove chicken and vegetables, stir potatoes, and roast another 10-15 minutes.
  7. Remove potatoes from oven and let cool. Fill 4 shallow plastic containers with: cup of sweet potatoes, about 10 asparagus spears, 1 chicken breast, and 1/4 of roasted bell peppers.

Amount Per Serving (1)

  • Calories: 320
  • Protein: 38
  • Sugar: 11
  • Carbohydrate: 31
  • Fat: 6
  • Cholesterol: 65
  • Sodium: 460
  • Fiber: 7
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