Garlic Butter Chicken with Rosemary Potatoes and Vegetables

               

Ingredients:

For the Chicken:

2 medium chicken breasts (organic, pasture-raised if possible)

2 tablespoons unsalted butter or ghee (gut-friendly fats)

2 cloves garlic, minced

1 teaspoon smoked paprika

1/2 teaspoon dried thyme

1/2 teaspoon sea salt

1/4 teaspoon black pepper

 

For the Potatoes and Vegetables:

3-4 medium red or Yukon Gold potatoes, diced

1 cup zucchini, sliced into half-moons

1 cup green beans, trimmed

1/2 cup cherry tomatoes, halved

2 tablespoons olive oil

1 teaspoon fresh rosemary, chopped (or 1/2 teaspoon dried rosemary)

1/2 teaspoon garlic powder

1/2 teaspoon smoked paprika

1/4 teaspoon sea salt

Fresh parsley for garnish (optional)

Instructions:

Prepare the Chicken:

Rub the chicken breasts with smoked paprika, thyme, salt, and pepper.

Heat a skillet over medium heat, melt the butter or ghee, and add minced garlic. Cook for 1 minute until fragrant.

Add the chicken breasts to the skillet and sear for 2-3 minutes on each side until golden brown. Set aside.

Preheat the Oven:

Preheat your oven to 400°F (200°C).

 

Prepare the Potatoes and Vegetables:

In a large bowl, toss the diced potatoes, zucchini, green beans, and cherry tomatoes with olive oil, rosemary, garlic powder, smoked paprika, and salt.

Spread the vegetables evenly on a baking sheet lined with parchment paper.

 

Bake the Chicken and Vegetables:

Place the seared chicken breasts on the same baking sheet as the vegetables or on a separate sheet if preferred.

Roast everything in the oven for 25-30 minutes, flipping the chicken and stirring the vegetables halfway through. Ensure the chicken reaches an internal temperature of 165°F (74°C).

Serve and Garnish:

Plate the roasted chicken alongside the rosemary potatoes and vegetables.

Garnish with fresh parsley for added flavor and nutrients.

Why It’s Gut-Friendly:

Chicken: A lean protein that supports healthy digestion and gut flora.

Potatoes: Provide resistant starch, especially if cooled slightly after cooking.

Zucchini, Green Beans, and Tomatoes: Rich in fiber and prebiotics to support a thriving microbiome.

Rosemary and Garlic: Natural antimicrobials that can help balance gut bacteria while adding delicious depth of flavor.

Butter or Ghee: Contains butyrate, a short-chain fatty acid beneficial for gut health.

This hearty and savory dish is a comforting, gut-nourishing meal you’ll love!