lemon garlic chicken

Here's another tasty one tray meal prep! Garlic lemon chicken with roasted veggies. Today we’re making our’s dairy and gluten free.

DAIRY FREE PARMESAN CHEESE RECIPE…
(Or just buy some parmesan!)
150g cashews
4 tbsp nutritional yeast
1 tsp garlic powder
1 tsp salt

THE CHICKEN…
1 egg
2 tbsp lemon juice (Add more for an extra zesty chicken!)
2 tsp minced garlic
1/2 tsp salt & pepper
1/2 cup of breadcrumbs or 3 slices of free bread, toasted and blended into crumbs.
1/3 cup parmasan cheese
600g chicken thighs

THE VEGGIES…
1000g sweet potato
400g green beans
100g light olive oil spread
2 tsp minced garlic
Salt to taste

HOW TO…

In a large bowl, firstly mix together the egg, lemon juice, garlic, salt & pepper. Dip the chicken into the egg mixture, cover and marinade in the fridge for 30mins.

Whilst the chicken is marinating, chop the veggies and set aside. Now combine breadcrumbs and the parmesan in a second bowl. If making the dairy free parmesan simply blitz ingredients and you’re good to go! Save the remaining mix in an air tight jar for up to 3 weeks.

Preheat the oven to 190 degrees (fan). Now that the chicken has marinaded. Dredge the egg coated chicken in the breadcrumb parmesan mixture, then lay out onto a large oil sprayed baking tray. Place chicken onto the baking tray and lightly spray with cooking oil. Arrange the sweet potatoes around the chicken. Melt the butter and mix with 2 teaspoons garlic and salt, and pour half of the butter mixture over the potatoes. Toss to evenly coat. Bake in preheated oven for 15 minutes. Remove baking tray from the oven. Place the green beans around the chicken on the other side of the baking sheet. Pour over the remaining garlic butter and return to the oven for a further 15 minutes, or until chicken is golden and crisp, and potatoes are cooked through.

Easy peasy!

MACROS PER QUARTER…
Calories: 640
Net Carbs: 61.2g
Proteins: 41.3g
Fats: 21.7g