Introducing a Delightful and Healthy Bariatric-Friendly Recipe: Baked Chicken Breast with Steamed Garlic Herb Butternut Squash
Are you looking for a delicious and bariatric-friendly recipe that is both satisfying and nourishing? Look no further! In this blog post, we are thrilled to feature a mouthwatering recipe that combines the succulence of baked chicken breast with the aromatic flavors of steamed garlic herb butternut squash. Perfectly tender and bursting with flavors, this recipe is not only easy to prepare but also supports your bariatric journey by providing the necessary proteins and essential nutrients. Get ready to indulge in this guilt-free delight that will leave your taste buds happy and your health goals on track! Let's dive into the details and discover the recipe step by step.
Baked Chicken Breast
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 tablespoon brown sugar
- 1 tablespoon Italian seasoning blend
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Preheat the oven to 425 degrees F (220 degrees C).
- In a small bowl, combine the brown sugar, Italian seasoning, smoked paprika, garlic powder, salt, and pepper to make the seasoning mixture.
- Place the chicken breasts on a baking sheet and sprinkle the seasoning mixture evenly over both sides of the chicken.
- Bake the chicken in the preheated oven for 20-22 minutes, or until the internal temperature reaches 165 degrees F (74 degrees C).
- Remove the chicken from the oven and let it rest for 5 minutes before slicing.
- Serve the baked chicken breast with your choice of vegetables or rice dishes.
Enjoy this flavorful and juicy baked chicken breast recipe with a delicious side of steamed garlic herb butternut squash.
Easy Steamed Garlic Herb Butternut Squash
Ingredients:
- 1 large butternut squash (or 2 1/2 to 3 pounds of pre-cut butternut squash)
- 1/3 cup chopped fresh blended herbs (such as parsley, sage, rosemary, and thyme)
- 3 cloves of garlic, minced
- Salt and pepper
- 2 tbsp extra-virgin olive oil
Instructions:
Steaming the Squash:
- Set up a saucepan with a steamer basket. Fill the pot to the bottom of the basket with tap water. Bring it to a boil.
- If using a whole squash, peel and cube the butternut squash into 1-inch pieces and add them to the basket. If using pre-cut squash, add 8 cups of cubed butternut squash.
- Cover and steam the squash until it is fork tender (about 13 minutes).
Making the Garlic Herb Mixture:
- While the butternut squash is steaming, mince the garlic and chop the fresh herbs.
- Heat up the olive oil in a pan on medium heat.
- Toss the minced garlic into the oil and sauté for 1-2 minutes until it starts to brown.
- Transfer the garlic and oil into a large mixing bowl to stop the garlic from browning further.
- Add the chopped herbs to the bowl with the garlic and oil, blooming them in the hot oil.
Combining the Squash with Garlic Herb Mixture:
- Once the squash is tender, lift the steamer basket carefully out of the saucepan and transfer the squash into the bowl containing the garlic and herbs.
- Add salt and pepper to taste, and gently toss everything together to coat.
- Transfer the squash to a thick ceramic serving dish or serving bowl, and cover to keep warm until ready to serve.
- Enjoy!
