The perfect weeknight chicken is a weekly staple at my house because it is easy, and it tastes really good. I tend to make this on my meal prep day and have it as part of my lunch during the week. Now that I am in perimenopause, I prioritize protein, fiber, and healthy fats in my meals. This is the perfect protein source. Which is a good reminder, not to skip the protein when you are having, let’s say, a salad for lunch. Add the perfect weeknight chicken. It will keep you fuller longer and minimize cravings for sugar later in the day. You will likely snack less. It will also not cause any glucose spikes. This is important because that’s what leads you to being tired, then craving sugar and caffeine later in the day (the 2:00 slump). Once you get into the habit of eating this way, you will begin to feel the difference it makes in your life.

My husband enjoys this perfect weeknight chicken in a sandwich or in a wrap mixed in with Caesar salad and tomatoes. This is the perfect example of how this one protein can fit everyone’s eating plan. Whether you eat nutrient-dense or not, this is a recipe the whole family can enjoy.

For more information on what the perfect weeknight chicken provides, read below.

Benefits of Chicken

According to the USDA, a 3-oz skinless chicken breast contains:

  • 26g protein
  • 3g total fat

Chicken also provides

  • Choline -essential for muscle movement, your brain, metabolism, and nervous system
  • Vitamin B12 – helps with mood, energy, and cognitive function
  • Thiamin (vitamin B1) – needed for your immune and nervous system
  • Vitamin B6 – essential for brain health, mood, and your heart
  • Zinc – especially important for wound healing and your immune system
  • Vitamin B5 – needed for your digestive tract, nervous system, and immune system
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Perfect Weeknight Chicken

Yield: 3 servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Author: Maria Dominick, NTP
This perfect weeknight chicken has so much flavor and comes together quickly. I usually make this for my lunches, and pair it with salad, roasted veggies, or cauliflower rice. But, as the title says, it is perfect for weeknights because its quick, easy, and goes with just about everything.
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Ingredients

Instructions 

  • If the chicken breasts are large and uneven, pound between plastic wrap until even thickness
  • Heat your pan with the avocado oil
  • Combine salt, Italian seasoning, garlic, and onion seasoning in one bowl and mix until combined. Add to chicken
  • Add chicken to pan and cook until done. Juices will be running clear, and the internal temp is 165 degrees (according to the USDA Safe Minimum Internal Temperature Chart | Food Safety and Inspection Service)
  • Enjoy with salad, cauliflower rice, or roasted veggies. Get creative!