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Easy, Delicious Meal - Jiu Jitsu Mineral Wells
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Quick & Easy Meal Prep Idea from Heart & Dagger BJJ
Lemon Garlic Chicken with Roasted Asparagus:
Ingredients:
6 chicken breasts
2 lemons
1 bunch of asparagus
Salt, to taste
Pepper, to taste
Garlic powder, to taste
Avocado oil, for cooking
Instructions:
Preheat your oven to 425°F (220°C)
Marinate the chicken:
Place the chicken breasts in a bowl and squeeze the juice of one lemon over them. Season with salt, pepper, and garlic powder. Toss the chicken to coat evenly with the marinade. Let it sit for about 15 minutes to absorb the flavors.
Prepare the asparagus:
Snap off the woody ends of the asparagus spears. Place them on a baking sheet lined with parchment paper. Drizzle with avocado oil and sprinkle with salt, pepper, and garlic powder. Toss to coat the asparagus evenly.
Cook the chicken and asparagus:
Heat a large skillet over medium-high heat and add some avocado oil.
Cook the chicken breasts in batches for about 5-6 minutes per side or until they are golden brown and cooked through. Remove from the skillet and set aside.
Place the seasoned asparagus in the preheated oven and roast for about 12-15 minutes or until tender and slightly charred.
Serve and enjoy:
Arrange the cooked chicken breasts on a serving platter. Slice the remaining lemon into wedges and garnish the chicken with them. Serve alongside the roasted asparagus.
Cost estimation:
6 chicken breasts: $12-18 (depending on the quality and source)
2 lemons: $0.50-1
1 bunch of asparagus: $3-5
Salt, pepper, garlic powder: negligible (pantry staples)
Avocado oil: $8-13 (depending on the brand and quantity used)
Total estimated cost: $30-45
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