High-Protein Chicken & Zucchini with Lemon Garlic Sauce

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High-Protein Chicken & Zucchini with Lemon Garlic Sauce

Table of Contents

 Description

This High-Protein Chicken & Zucchini with Lemon Garlic Sauce is a light yet satisfying dish packed with lean protein, fresh vegetables, and bright citrus flavour. Juicy, pan-seared chicken is paired with tender zucchini and coated in a simple, zesty garlic-lemon sauce. It’s perfect for healthy meal prep, low-carb diets, or a quick weeknight dinner.

 Servings

Serves: 3–4 people

 Ingredients

For the Chicken & Zucchini:

  • 2 large chicken breasts (sliced or cubed)
  • 2 medium zucchinis (sliced into half-moons)
  • 1 tbsp olive oil
  • Salt & black pepper to taste
  • 1 tsp paprika
  • 1 tsp Italian seasoning

For the Lemon Garlic Sauce:

  • 2 tbsp olive oil or butter
  • 4 cloves garlic (minced)
  • 2 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • ½ cup chicken broth
  • 1 tsp honey (optional)
  • Salt & pepper to taste

Optional Garnish:

  • Fresh parsley (chopped)
  • Lemon slices

 Instructions

  1. Season Chicken
    • Toss chicken with salt, pepper, paprika, and Italian seasoning
  2. Cook Chicken
    • Heat olive oil in a pan over medium-high heat
    • Cook chicken for 5–7 minutes until golden and fully cooked
    • Remove and set aside
  3. Cook Zucchini
    • In the same pan, add zucchini
    • Sauté for 3–4 minutes until slightly tender but not mushy
  4. Make Sauce
    • Add olive oil/butter and garlic to the pan
    • Cook until fragrant (about 30 seconds)
    • Add lemon juice, zest, and chicken broth
    • Simmer for 2–3 minutes
  5. Combine
    • Return chicken to the pan
    • Toss everything together until coated
  6. Serve
    • Garnish with parsley and lemon slices
    • Serve hot
See also  Hawaiian Chicken Skewers with Grilled Pineapple, Bell Peppers, and Red Onion.

 Notes

  • Don’t overcook zucchini—it should stay slightly crisp
  • Fresh lemon juice gives the best flavour
  • Chicken thighs can be used for a juicier option

 Tips

  • Add cherry tomatoes or spinach for more nutrients 🍅
  • Serve over rice, quinoa, or cauliflower rice
  • Use grilled chicken for a smoky flavour
  • Add chilli flakes for a spicy kick 🌶️

 Nutritional Information (Approx per serving)

  • Calories: 280–350 kcal
  • Protein: 30–40g
  • Carbohydrates: 6–10g
  • Fat: 12–16g
  • Fiber: 2–3g

 Health Benefits

  • Chicken: High-quality lean protein for muscle growth
  • Zucchini: Low-calorie, rich in vitamins and hydration
  • Garlic: Supports immunity and heart health
  • Lemon: Aids digestion and boosts vitamin C

 Q&A

Q1: Is this recipe good for weight loss?
Yes! It’s high in protein and low in carbs, making it great for fat loss.

Q2: Can I meal prep this dish?
Absolutely—it stores well for up to 3 days in the fridge.

Q3: Can I make it dairy-free?
Yes, just use olive oil instead of butter.

Q4: What sides go well with it?
Rice, quinoa, mashed potatoes, or salad.

Q5: Can I use other vegetables?
Yes—broccoli, asparagus, or bell peppers work well.

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