Are you tired of bland diet meals that leave you feeling unsatisfied and hungry? Get ready to revolutionize your meal prep with this mouthwatering Keto Chicken and Green Beans recipe that's not just nutritious, but incredibly delicious! In just 40 minutes, you'll create four perfectly portioned meals that will make your taste buds dance and keep you on track with your ketogenic lifestyle. This simple yet flavorful dish proves that healthy eating doesn't have to be boring or complicated.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Keto
Serves: 4 servings
Ingredients
- 1 lb chicken breast
- 2 cups green beans
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (204°C). Line a large baking sheet with parchment paper or a silicone baking mat to prevent sticking.
- Prepare the chicken breasts by patting them dry with paper towels. This helps ensure a better sear and prevents excess moisture.
- Trim the ends of the green beans and wash them thoroughly. Pat the green beans dry to remove excess moisture.
- Season the chicken breasts evenly with garlic powder, salt, and pepper. Make sure to coat both sides of the chicken for maximum flavor.
- Drizzle 1 tablespoon of olive oil over the chicken breasts, massaging the oil to ensure even coverage.
- Toss the green beans with the remaining 1 tablespoon of olive oil, and season with salt and pepper to taste.
- Arrange the chicken breasts and green beans on the prepared baking sheet, ensuring they are spread out in a single layer for even cooking.
- Place the baking sheet in the preheated oven and roast for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
- Remove the baking sheet from the oven and let the chicken rest for 5 minutes to allow the juices to redistribute.
- Slice the chicken breasts against the grain for tender pieces.
- Divide the chicken and green beans into 4 equal meal prep containers for easy storage and portioning.
- Allow the meal prep containers to cool completely before sealing and refrigerating. The meals will stay fresh for 3-4 days when stored properly in the refrigerator.
Tips
- Pat your chicken and green beans completely dry before seasoning to achieve the best possible sear and prevent soggy results.
- Use a meat thermometer to ensure your chicken reaches exactly 165°F (74°C) for perfectly cooked, juicy meat every time.
- Slice chicken against the grain to maximize tenderness and make your meal more enjoyable.
- Invest in high-quality, leak-proof meal prep containers to keep your meals fresh and easy to transport.
- For added flavor variation, experiment with different herb and spice combinations like rosemary, thyme, or smoked paprika.
- If you prefer a crispier texture, consider broiling the chicken and green beans for the last 2-3 minutes of cooking.
Nutrition Facts
Calories: 267kcal
Carbohydrates: 4g
Protein: 36g
Fat: 11g
Saturated Fat: 2g
Cholesterol: 93mg
