Ingredients
- 2 lbs chicken breast
- 2 small zucchini, sliced
- 2 yellow squash, sliced
- 1 ½ tablespoon olive oil
- ¾ teaspoon fine sea salt
- ¼ teaspoon ground black pepper
- ¾ cup grated parmesan cheese
Marinade
- ½ cup olive oil
- ⅓ cup fresh lemon juice
- 1 tablespoon minced garlic
- 1 tablespoon Italian seasoning
- 2 teaspoon dried parsley (or 2 tablespoon fresh parsley)
- 2 teaspoon fine sea salt
- ½ teaspoon ground black pepper
- 1 ½ teaspoon granulated sugar
Rice
- 3 tablespoon unsalted butter
- ½ cup diced yellow onion
- 2 teaspoon minced garlic
- 1 teaspoon lemon zest
- ¾ teaspoon fine sea salt
- ½ teaspoon Italian seasoning
- 1 ½ cup long grain rice
- 2 ¾ cup low sodium chicken broth
- 2 teaspoon lemon juice
- 1 tablespoon fresh parsley, minced
Instructions
Marinade
- Mix together the marinade ingredients (except the chicken) in a large bowl. Pound out the chicken* using a meat mallet until it’s about ½ inch thick, then put them in the bowl, fully covering them in marinade.
- Cover the bowl and put in the refrigerator for at least an hour, but ideally 3 to 8 hours.
Sheet Pan Chicken and Squash
- Preheat the oven to 425° F. On a large baking sheet, toss the zucchini and yellow squash with the olive oil, salt, and pepper until well coated. Spread out the vegetables in an even layer.
- Lay the marinated chicken on top of the vegetables in one layer, rubbing excess marinade on the chicken. Bake for 20-25 minutes, until the chicken is cooked through (has reached an internal temperature of 165° F).** Remove from the oven, and let the chicken sit for 10 minutes before slicing the chicken, cutting against the grain.
Rice
- In a sauce pan, melt the butter on medium heat. Add the diced yellow onion and saute for 3-4 minutes, (until translucent), stirring frequently. Add the garlic, lemon zest, salt, Italian seasoning, and long grain rice, then mix well. Saute for 1-2 minutes, and then add the chicken broth.
- Turn the heat up to high, and bring to a rolling boil. Cover with a lid, and turn the heat down to simmer. Let the rice cook for about 15 minutes, or until all of the liquid is absorbed. Remove from heat.
- Fluff the rice with a fork, then mix in the lemon juice and fresh parsley.
- Serve the rice with the sliced chicken and vegetables, topped with some parmesan cheese. Enjoy!
Notes
*Instead of pounding the chicken, you could also slice it lengthwise (hamburger bun style) to thin out the meat. However, pounding it will make the meat more tender, and give you more control on its thickness.
**Check the chicken after 20 minutes, it will likely be done. Chicken that's this thin is very easy to overcook!