08/11/2025
Happy Monday! We're excited to start this week off with a healthy and simple recipe from our 'Nourish to Flourish' series!
🍽 This Week’s Recipe: One-Pan Lemon Garlic Chicken & Veggie Skillet
A 25-minute, flavorful dinner with lean protein, vibrant veggies, and brain-boosting nutrients — all made in one pan for easy cleanup.
Cooking Instructions:
1. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
2. Season 2 chicken breasts (sliced into strips) with salt, pepper, and ½ tsp paprika.
3. Sear chicken for 3–4 minutes on each side until golden and cooked through. Remove and set aside.
4. In the same pan, add 1 diced onion and 2 minced garlic cloves; sauté until fragrant (2 minutes).
5. Add 1 chopped zucchini, 1 chopped red bell pepper, and 1 cup cherry tomatoes. Cook for 5–6 minutes until softened.
6. Return chicken to the skillet, add juice of 1 lemon, 1 tsp dried oregano, and ¼ cup chicken broth. Stir and cook for another 3–4 minutes.
7. Top with fresh parsley before serving. Optional: serve over brown rice or quinoa.
💚 Why This Meal Supports Mental Health:
Chicken: High in lean protein and tryptophan, which supports serotonin production and mood stability (Marx et al., 2017).
Lemon & veggies: Provide vitamin C, which helps reduce stress hormones and supports immune function (Hamer et al., 2010).
Garlic & herbs: Anti-inflammatory properties that can benefit brain health (Omar & Al-Wabel, 2010).
Balanced plate: Combining protein, complex carbs, and colorful vegetables supports steady blood sugar — linked to reduced anxiety and irritability (Opie et al., 2017).
