This protein packed recipe is great when you are short on time. It is also family friendly. My littles (age 5 and 2 love it). The whole recipe takes only 30 minutes to throw together. The combination of the strawberries, goat cheese and basil go really well together. It’s easily adaptable to different family member’s tastes. For example, I leave the balsamic off my 2-year old’s plate, and I don’t add the goat cheese to the 5-year old’s.
Strawberries are a good source of vitamin C, A and K. Make sure you choose berries that are dry and firm. Smaller berries tend to have more flavor then the larger ones. Typically, the larger berries contain more water so, their flavor is diluted.
While boneless skinless chicken breasts are a great lean protein source they can be tough to cook. They easily become chewy or dry. This is a quick cooking method, so there is less time for them to dry out. Make sure you do not use more than 1 tablespoon of oil when cooking them though. It just needs to be enough to lightly cover the bottom of the pan. We are pan frying these guys, not deep frying! The easiest and cleanest way to pound the chicken is to place it in a gallon zip lock, and smack the crap out of it with a heavy skillet or pan. Great way to get your aggressions out and the ziplock keeps all the chicken germs from flying around your kitchen.
4 Chicken breast, boneless skinless.
1 Tb cooking oil. (I like coconut oil)
Salt and pepper
2 Lbs green beans, washed and trimmed
1 Tb oil
3 cloves garlic, minced
16 strawberries, washed hulled and chopped
2 Tb basil, chopped
2 oz goat cheese crumbles (feta would be great here too)
Preheat oven to 400. Trim the green beans. Toss with oil and salt. Place on a cookie sheet/pan. (Make sure they are dry 1st). Roast for 20-25 mins, shaking the pan every 10-15 mins. They are done when wrinkly and brown in spots.
Meanwhile, pound the chicken thin. You’ll want them to be uniform in thickness. Heat oil in skillet to medium high. Season chicken with salt and pepper. Once oil is hot, place chicken in skillet and cooked undisturbed for 3- 5 mins per side. Let sit for 5 minutes. (If you are making all 4 breasts, you may need to cook 2 at a time. Do not crowd them in the pan)
To serve: Place chicken breast on top of 1.5 cups green beans and top with ½ cup chopped strawberries, ½ oz crumbled goat cheese, a sprinkle of basil and a drizzle of balsamic vinegar.
Nutrition (with 1.5 cups green beans, 4 oz chicken and ½ oz goat cheese):
Calories:377 carbs:16 fat:14 protien:41