Clean Eating – Pan Roasted Chicken

20150817_195729It was time for some detox and clean eating. We had our family reunion over the last 4 days in the cities and there was a lot of eating out. The food was great, Minneapolis has some awesome restaurants, but now it is time to scale back! So tonight we had pan roasted chicken breast, roasted cauliflower, and sauteed asparagus. Normally I would do all this on the Traeger but it was raining cats and dogs so time to cook indoors.

20150817_192136If you are not a cauliflower fan, this will change your mind. Roasted at 400 degrees for about 30 minutes, seasoned with my 5-2-1 blend (salt-pepper-garlic powder) makes it a tasty side – you will not even miss the carbs! Break it up into bite size chunks and toss onto a foiled lined pan. Season with olive oil and the 5-2-1 blend. Roast for 30 minutes, tossing halfway through cooking time.20150817_195355The cauliflower comes out tender, charred and so good. Good thing about this meal is the chicken is finished in the same 400 degree oven so everything comes out done at the same time.20150817_192631Season the chicken breast with olive oil and the same spice mix. Heat an oven safe pan over high heat with 1 T of olive oil. When it is good and hot, add the chicken.20150817_193343Sear the chicken for 3-4 minutes per side. Get it to the color you want to serve. A nice golden brown will do! Toss in the oven for 15-20 minutes, until internal temp reaches 165 degrees.20150817_195501The chicken will come out browned, juicy and tasty. The asparagus will only take about 4 minutes to saute. Add some olive oil to a pan and heat over medium high heat. Add the asparagus, season with salt and pepper and saute for the 4 minutes, tossing frequently. 20150817_195155Be sure to not overcook. You do not want the asparagus to be wilting or mushy. Load up your plate and enjoy. Cheers!

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