As she expressed on her testimonial, Melissa came to LIF terrified and scared didn’t think she was going to accomplish her goal. But soon Melissa found a family among her trainers, teachers and classmates. Today, after loosing more than 195 pounds she doesn’t recognize the woman who she was before coming to the program ” I feel like a complete different person” she says. “Today I feel confident, strong, I feel I can do anything. I was working out next to a guy who came with a cane and could barely walk and on the other side to me was a professional baseball player” A life time transformative experience.
Chicken Breasts with Steamed Veggies and Butternut Squash Soup
Prep: 15 min; Cook: 20 min; Ready In: 35 min
Butternut Squash Soup:
- Nonstick cooking spray
- 1 lb butternut squash
- 1 Tbsp grapeseed oil
- 1 cup diced yellow onion
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 bay leaf
- 2 Tbsp chopped fresh parsley
- 1 Tbsp thinly sliced fresh chives
- 2 tsp chopped fresh sage
- 1 tsp honey
- 3/4 tsp salt
- 1/4 tsp black pepper
Chicken Breasts with Steamed Veggies:
- 2 Tbsp extra-virgin olive oil
- 4 (4-oz) boneless skinless chicken breasts
- 2 cloves garlic, minced
- 3/4 cup cherry tomatoes, cut in half
- 1 tsp chopped fresh thyme
- 1 tsp chopped fresh oregano
- 2 tsp lemon zest, divided
- 2 basil leaves, torn
- 3/4 cup broccoli florets
- 3/4 cup zucchini slices (1/2-thick)
- 1/2 cup shredded carrots
- 1/2 cup thinly sliced red bell pepper
- 2 Tbsp fresh lemon juice
- For the Butternut Squash Soup: Preheat the oven to 400 degrees; coat a large baking sheet with cooking spray. Cut the squash in half lengthwise. Scrape out the seeds, and place the squash, cut-side down, on the baking sheet. Bake in the preheated oven until completely tender, about 30 to 40 minutes. Set aside to cool.
- Scoop the squash into a large bowl; cover and set aside until needed.
- Heat a large skillet over medium-high heat; add the oil and heat through. Add the onions, and saute until tender, about 5 minutes. Add the garlic, and cook until fragrant, about 1 minute more. Stir in the roasted squash, vegetable broth and bay leaf, and bring to a boil. Reduce the heat, and simmer for 20 minutes, stirring occasionally. Remove and discard the bay leaf.
- Puree the soup in a blender until completely smooth. Do not fill the blender bowl more than halfway full. If necessary, puree in batches.
- Heat the soup in a saucepan over medium until thoroughly heated. Stir in the parsley, chives, sage, honey, salt and pepper. Hold warm.
- For the Chicken Breasts with Steamed Veggies: Heat a medium nonstick skillet over medium-high; add the olive oil and heat through. Sear the chicken in the hot oil until dark golden brown, about 3 minutes. Flip the breasts over, and add the garlic, tomatoes, thyme, oregano and lemon zest. Cook until the chicken is just cooked through, about 5 minutes more. Stir in the basil leaves during the last minute of cooking.
- Meanwhile, place the broccoli, zucchini, carrots and bell pepper in a steam basket set over a pot of boiling water. Steam until crisp-tender, about 5 minutes. Hold warm.
- Place 1/4 of the steamed veggies on each plate along with one chicken breast; top each breast with 1/4 of the tomato sauce. Serve with a cup of soup on the side.
SERVES 4 (Serving Size: 4 oz chicken breast, 1/4 of the veggies, 1/4 of the tomato sauce, and 1 cup soup)
CALORIES 381; FAT 11.9g (sat 1g); PROTEIN 39.5g; CARB 30.5g (sugar 8.5g); CHOL 96mg; CALC 23.8%; SODIUM 603mg