Lemon Herbed Chicken with Steamed Broccoli

Name: Lemon Herbed Chicken with Steamed Broccoli
Prep time: 10 min
Cook time: 30 min
Yield: 10
Ingredients: 2 boneless, skinless chicken breasts; 1 teaspoon lemon zest; Juice of 1/2 lemon; 1 tablespoon olive oil; 1 teaspoon dried rosemary; 1 teaspoon dried thyme; 1/2 teaspoon salt; 1/2 teaspoon black pepper; 2 cups of broccoli florets; 1 tablespoon of water

This recipe was birthed out of the need for simple, fulfilling, low-histamine meals. Working as a nutritionist, I often had clients dealing with histamine intolerance looking for meal ideas. Using my training and personal touch, I created this Lemon Herbed Chicken with Steamed Broccoli to show that food can still be delicious and nutritious, even without histamine rich ingredients.

Prep Time10 minutes
Cook Time30 minutes
Servings1 Person

Why suitable for low histanmine diet

This dish is suitable for a low histamine diet as it uses chicken which is known to be low in histamine, uses lemon for flavoring instead of high histamine foods such as tomatoes, and the vegetables included, namely broccoli, are also low in histamine. The herbs used are ones that don't contribute to histamine build-up and instead, offer a delightful flavor to the dish.

Ingredients

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2 boneless, skinless chicken breasts

1 teaspoon lemon zest

Juice of 1/2 lemon

1 tablespoon olive oil

1 teaspoon dried rosemary

1 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon black pepper

2 cups of broccoli florets

1 tablespoon of water

Instructions

0In a bowl, combine the lemon zest, lemon juice, olive oil, dried rosemary, dried thyme, salt, and pepper.
1Add the chicken breasts to the bowl and marinate for at least 30 minutes.
2Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
3Place the marinated chicken breasts on the baking sheet and bake for 25-30 minutes, or until the chicken is cooked through.
4While the chicken is baking, steam the broccoli: place the broccoli florets and water in a microwave-safe bowl, cover, and microwave for 3 minutes.
5Let the chicken rest for 5 minutes before serving with the steamed broccoli.

Tipps

Marinating the Chicken

While 30 minutes is the minimum, if you have time, let the chicken marinate for 1-2 hours or even overnight. The longer it sits, the more flavorful it becomes.

Steaming the Broccoli

Steaming the broccoli ensures it retains most of its nutrients and you prevent it from becoming too mushy.

Checking the chicken

Be sure not to overcook the chicken. It's ready when its juices run clear when cut.

Nutrition Facts

Calories240
Protein30g
Carbs10g
Fat8g
Fiber4g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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