Like most people, I often crave a nice, hot meal in the winter. My main protein is usually chicken, so a majority of my main dish meal creations start with that. This Lemon Basil Chicken with Sauteed Spinach & Tomato is packed with all of the flavors listed in its title!
Besides being low-fat and loaded with protein, chicken has all sorts of benefits for your eyesight. It contains vitamin A—an antioxidant essential for good vision, as well as zinc and selenium. Studies show selenium may help protect the lens of the eye and prevent age-related cataracts and glaucoma. Zinc is thought to protect against age-related macular degeneration and glaucoma.
I love to pair chicken with colorful vegetables. The spinach and tomato in this recipe provide so much vitamin A & C (antioxidants). Spinach also has the antioxidant duo lutein and zeaxanthin, as well as lots of vitamin K and some vitamin B. To keep as many nutrients as possible within the vegetables, try not to overcook them. Just cook them for a few minutes.
Omega-3 fatty acids are also important for keeping your eyes disease-free, and healthy oils are one way to get them in your diet. The three main oils I use are grapeseed, olive and coconut. I use grapeseed oil for this recipe because it contains more polyunsaturated fats, which are “good” fats that include omega-3s.
Now, you’ll notice that I pictured this chicken dish with my Garlic & Herb Roasted Carrots. That’s because they pair so well together and provide even more antioxidants to protect your eyes!
Ingredients: (2 servings)
- 2 tbsp grapeseed oil
- 1 tbsp lemon juice
- ¼ tsp garlic
- ½ tsp basil
- ⅛ tsp sea salt
- ⅛ tsp pepper
- 2 chicken breasts
- 1 ½ cup fresh spinach
- ½ cup diced tomatoes
- In a small bowl, mix 1 tbsp of grapeseed oil with the lemon juice, garlic, basil, sea salt and pepper.
- Place a pan on the stove on low heat with the rest of the grapeseed oil. Once the pan heats up a little, place the two raw chicken breasts into it.
- Pour the oil and herb blend over the chicken breasts and cook covered for about 5 minutes on medium heat. Then flip the chicken breasts and cook covered for another 5 minutes.
- Add the diced tomatoes and chopped spinach to the pan. Flip the chicken breasts again and cook covered for another 5 minutes or until chicken breasts are no longer pink inside.
- Place each chicken breast on a plate with some of the sauteed spinach and tomato on top and serve warm.