Chicken breasts with rosemary and garlic

March 31, 2020

chicken breast with rosemary and garlic

One day I’ll write a post about the top things that get people off track from healthy eating habits. When I finally get around to that, getting bored with the foods you are using or the recipes you are using will be near the top of that list.

“If I eat one more piece of chicken…”

Oh yes, I’ve heard the above phrase more than once from someone who is seeing me for a nutrition counseling session either in my office or over the internet with a live one-on-one video session.  Another variation I often hear is that one or more of their family members is complaining about having chicken so frequently.

I can sympathize.  Really. I’ve been there both as the eater and the cook!

What to do when you’re getting bored with a food

The way to keep from getting bored with what you are eating is to mix things up.  Try a replacement.  For example, instead of chicken how about fish or beans?  Try new cooking methods.  Try different spices or herbs.  Think about taking familiar ingredients and using them in different ways.

One of the reasons my practice is called “Food Coach” instead of “Lisa Garcia Nutrition” is that in addition to helping you change your eating habits to address health issues or to avoid developing health issues, my coach approach helps you solve challenges that get in your way including:

  • figuring out how to adapt favorite dishes so they are healthier or work with your food allergies, intolerances or sensitivities
  • making enjoyable, healthy food when you are short on time, energy or both
  • using healthy foods to make meals you and your family will love
  • feeding yourself and those in your household on a budget

Chicken breasts, rosemary and garlic to the rescue!

I share many ways to conquer “chicken boredom” when I’m working with people, but here’s a recipe to get you started.   It takes about five minutes to put together and then you can spend the cooking time doing something else.  (Since we always have more on our “to do” list don’t we?!

Wondering what to serve with this recipe?  I often serve it with spaghetti squash or buckwheat.  I’ve even been known to serve it with a side of cooked pears, but almost any side dish works well with this dish.

chicken breast with rosemary and garlic

Chicken breast with rosemary and garlic

Here's an easy recipe that transforms everyday chicken into something sensational
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Course: dinner, Main Course, Main Dish, Salad
Cuisine: American, Mediterranean
Prep Time: 5 minutes
Cook Time: 40 minutes
Servings: 4
Calories: 155kcal
Author: Lisa Garcia, MS, RDN, LD

Ingredients

  • 3 Tbsp garlic, minced
  • 2 Tsp olive oil
  • 1/4 Tsp salt
  • 2 Tsp rosemary (dried) or about 10" of fresh rosemary sprigs
  • 1 pound boneless, skinless chicken breast
  • ground pepper (optional)

Instructions

  • Combine garlic, salt, and oil. Stir and mash together.
  • Add half of mixture to the bottom of a covered baking dish such as a casserole dish. If you don't have one, use a baking dish that you can cover with foil.
  • Scatter half of the rosemary around the bottom of the dish.
  • Add chicken.
  • Add the remainder of the garlic mixture and rosemary to the top of the chicken.
  • Wash your hands throughly with warm soapy water.
  • Cover and bake for 35 to 45 minutes until the internal temperature of the chicken reaches 165 degrees Fahrenheit.

Notes

This chicken is good the first night, but leftovers are even more flavorful so make extra.  Or make it ahead and reheat.
We often have this dish with spaghetti squash and roasted carrots.  Sometimes I'll serve it with a small portion of  buckwheat or millet or rice and a large salad.   

Nutrition

Serving: 4ounces | Calories: 155kcal | Carbohydrates: 2g | Protein: 26g | Saturated Fat: 1g | Sodium: 219mg

For more recipes using chicken breast, visit and follow my Pinterest boards.  To get these and other tips delivered right to your inbox, sign up to receive emails from me with tips and recipes.

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Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age.  It doesn’t have to be that way!

I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.

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