⭐ GARLIC HERB CHICKEN AND CARROT PLATE

A simple, light, and flavorful weeknight meal — perfect for clean eating, low-carb, or Mediterranean-style plans.

🥘 Ingredients (2 servings)

For the Chicken

• 2 boneless chicken breasts (or 2 chicken thighs)

• 1 tbsp olive oil

• 3 garlic cloves, minced

• 1 tsp dried thyme

• 1 tsp dried rosemary

• ½ tsp paprika

• ½ tsp salt

• ½ tsp black pepper

• 1 tbsp lemon juice

• ½ tbsp butter (optional for richness)

For the Carrots

• 2 medium carrots, sliced into sticks or rounds

• 1 tsp olive oil

• Salt & pepper to taste

• ½ tsp garlic powder

• ½ tsp dried parsley or thyme

Optional Sides

• Steamed broccoli

• Lemon wedges

• Fresh parsley for garnish

🍳 Instructions

1. Prepare the Chicken

1. Pat chicken dry.

2. Mix olive oil, garlic, thyme, rosemary, paprika, salt, pepper, and lemon juice.

3. Rub marinade well on chicken.

4. Let it sit 10–20 minutes (or up to overnight).

2. Sear & Cook

1. Heat a pan on medium-high.

2. Add a little olive oil or butter.

3. Place chicken and sear 3–4 minutes per side until golden.

4. Reduce heat, cover, and cook 5–8 more minutes until done (internal temp 74°C / 165°F).

3. Cook the Carrots

1. In the same pan or a separate one, add oil.

2. Add carrots, salt, pepper, garlic powder, parsley.

3. Saute 5–7 minutes until soft but slightly crisp.

4. Add a splash of water and cover for 2 minutes for extra softness.

4. Serve

• Plate chicken with carrots.

• Add broccoli or any green veggie.

• Squeeze fresh lemon on top and sprinkle parsley.

⭐ Nutrition (Per Serving—Estimate)

• Calories: ~360–420

• Protein: 32–35g

• Carbs: 10–15g

• Fat: 18–22g

• Fiber: 3–5g

• Sugar: ~6g (natural from carrots)

✅ Helpful Tips & Points

Flavor Boosts

• Add 1 tsp Dijon mustard to marinade for extra zing.

• Add chili flakes if you like heat.

• Use fresh herbs for more fragrance.

Health Points

• High-protein, low-carb meal.

• Good for weight loss and clean eating.

• Olive oil adds healthy fats.

• Carrots add vitamin A and antioxidants.

Cooking Points

• Don’t overcrowd the pan; chicken browns better.

• Let chicken rest 5 minutes before slicing.

• If chicken is thick, butterfly it for even cooking.

❓ Q/A Section

Q1: Can I bake instead of pan-sear?

Yes. Bake at 200°C (400°F) for 18–22 minutes, flipping at halfway.

Q2: Can I use frozen chicken?

Yes, but thaw completely first for best texture.

Q3: What vegetables work besides carrots?

Try:

• Zucchini

• Green beans

• Bell peppers

• Asparagus

Q4: Can I make it dairy-free?

Yes—just skip the butter.

Q5: How to meal-prep this?

Store chicken + carrots in airtight boxes for 3–4 days.
Add lemon only when serving to keep freshness.

Q6: Can I make this spicy?

Add:

• ½ tsp red chili flakes

• ½ tsp smoked paprika.