Italian Herb Steamed Chicken

• Low-Calorie and Nutrient-Dense: ~300 kcal per serving, for instance, rich in protein, fiber, and micronutrients.
• Gluten-Free and Dairy-Free Option: No wheat or dairy (if vegan cheese is used), thus, suitable for various diets.
• Quick Prep: Ready in ~30 minutes, therefore, ideal for weeknights.
• Customizable: Swap vegetables or spices, for example, to match preferences or seasons.
• Meal-Prep Friendly: Components can be prepped ahead, so, streamlining assembly.

This dish, moreover, uses steaming to preserve nutrients and flavor, offering a healthy alternative to frying.

Steamed Chicken Breast

• Protein: ~26g per 100g, which, supports muscle maintenance and satiety.
• Low-Fat: ~3g fat per 100g, for example, ideal for weight management.
• Nutrients: Rich in B vitamins (niacin, B6), thus, boosting energy metabolism.
• Low-Calorie: ~165 kcal per 100g, therefore, a lean protein source.

Carrot Cream

• Fiber: ~3g per 100g of carrots, for instance, aiding digestion.
• Vitamins: High in vitamin A (~835µg per 100g), thus, supporting vision and immunity.
• Low-Calorie: ~40 kcal per 100g, therefore, a light sauce alternative.

Brussels Sprouts

• Fiber: ~4g per 100g, for example, promoting gut health.
• Vitamins: Rich in vitamin C (~85mg per 100g) and K, thus, enhancing immunity and bone health.
• Antioxidants: Glucosinolates, therefore, reducing inflammation.
• Low-Calorie: ~43 kcal per 100g, so, nutrient-dense without excess calories.

Italian herb steamed chicken is a low-calorie, gluten-free meal, ready in 30 minutes

Steaming is a gentle cooking method that preserves nutrients and flavor. Here’s why it’s beneficial:

• Nutrient Retention: Minimal water contact, thus, preserves vitamins like C and B.
• Low-Fat: No added oils during cooking, for example, reducing calories.
• Juicy Texture: Locks in moisture, therefore, preventing dry chicken.
• Digestibility: Gentle heat, so, easier on the stomach.

However, steaming requires proper seasoning, for instance, using Italian herbs to enhance flavor without overpowering the dish.

For the Chicken:

• 4 chicken breasts (boneless, ~600g total)
• 1 teaspoon Italian herb mix (oregano, basil, thyme)
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

For the Carrot Cream:

• 4 medium carrots, chopped (~400g)
• 1 small onion, diced (~100g)
• 1 leek, sliced (~100g)
• 1 garlic clove, minced
• 2 cups vegetable broth (~500ml)
• 1 tablespoon EVOO

For the Brussels Sprouts:

• 2 cups Brussels sprouts, halved (~200g)
• 1 tablespoon EVOO
• ¼ teaspoon sea salt

Preparation

1. Carrot Cream:
   • Sauté onion, leek, and garlic in EVOO over medium heat for 5 minutes. Add carrots and broth. Simmer for 15 minutes until soft. Blend until smooth. Set aside or refrigerate for up to 3 days.
2. Brussels Sprouts:
   • Heat EVOO in a pan over low heat. Add Brussels sprouts, cover, and cook for 10 minutes, stirring occasionally. Season with salt. Set aside or refrigerate for up to 2 days.
3. Steamed Chicken:
   • Add ~1 inch of water to a pot and bring to a simmer. Season chicken breasts with Italian herbs, salt, and pepper. Place in a steamer basket, cover, and steam for 20 minutes until cooked (165°F/74°C internal temperature).
4. Assemble:
   • Spoon carrot cream onto plates as a base. Slice chicken and place on top. Arrange Brussels sprouts around. Drizzle with EVOO and sprinkle extra herbs, if desired.
5. Serve:
   • Pair with Pomegranate and Goat Cheese Salad (#) or Curry-Flavored Vegan Cheese (#) for a complete meal.
6. Store:
   • Refrigerate components separately for up to 3 days. Reheat gently before serving.

Nutrition (Per Serving)

• Protein: ~30g
• Carbs: ~10g
• Fiber: ~5g
• Calories: ~300 kcal

Adapt this dish to your needs or pantry:

• Vegetable Swap: Use green beans or zucchini, for instance, in summer.
• Spice Swap: Try curry or rosemary, thus, changing flavor profiles.
• Protein Swap: Use tofu for vegan diets, for example, with the same steaming method.
• Creamy Option: Add Curry-Flavored Vegan Cheese (#) to chicken, so, for dairy-free creaminess.

Health Considerations

• Weight Management: Low-calorie and high-protein, thus, promotes satiety.
• Heart Health: Healthy fats and fiber, for example, lower cholesterol.
• Digestive Health: Fiber from vegetables, therefore, aids regularity.
• Blood Sugar Control: Low-carb profile, for instance, stabilizes glucose.

However, ensure chicken is fully cooked to avoid foodborne illness, for example, checking internal temperature.

Flexible and meal-prep friendly, this dish adapts to seasonal vegetables and spices.

Practical Cooking Tips

• Prep Ahead: Make carrot cream and sprouts in advance, otherwise, assembly takes longer.
• Season Generously: Herbs enhance flavor, for example, compensating for low fat.
• Steam Whole Breasts: Prevents drying, thus, ensuring juiciness.
• Reheat Gently: Microwave or stovetop, so, maintaining texture.