High Protein Seaweed Chicken
Elevate your weeknight dinners with this High Protein Seaweed Chicken, a flavorful fusion of wholesome ingredients and bold Asian-inspired flavors. Tender chicken breasts are marinated in a zesty blend of soy sauce, garlic, ginger, and lemon juice, then seared to golden perfection before being baked with nutrient-packed rehydrated seaweed. This protein-rich dish is finished with a sprinkle of toasted sesame seeds and fresh green onions, adding both texture and visual appeal. Perfect for health-conscious food enthusiasts, this recipe is not only packed with nutrients but also delightfully easy to prepare, making it an ideal option for meal preppers and busy cooks alike. Serve it over steamed rice or alongside a crisp vegetable medley for a well-rounded, flavor-packed meal that's sure to satisfy.
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Ingredients
- 4 pieces chicken breasts
- 30 grams dried seaweed
- 3 tablespoons soy sauce
- 2 tablespoons olive oil
- 3 whole, minced garlic cloves
- 1 inch, grated ginger
- 2 tablespoons lemon juice
- 1 tablespoon sesame seeds
- 2 stalks, thinly sliced green onions
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Start by rehydrating the dried seaweed: Place the seaweed in a bowl and cover it with warm water. Let it soak for about 10 minutes until soft. Drain and set aside.
Step 2
In a mixing bowl, combine soy sauce, olive oil, minced garlic, grated ginger, lemon juice, salt, and black pepper. Mix well to create the marinade.
Step 3
Place the chicken breasts in a shallow dish or zip-top bag and pour the marinade over them. Make sure the chicken is well coated. Let it marinate in the refrigerator for at least 15 minutes.
Step 4
Preheat your oven to 375°F (190°C).
Step 5
Heat a skillet over medium-high heat and add the marinated chicken breasts. Sear them for about 2-3 minutes on each side until they are golden brown. You may need to do this in batches if your skillet can't fit all the chicken at once.
Step 6
Transfer the seared chicken to a baking dish and scatter the rehydrated seaweed over and around the chicken.
Step 7
Place the baking dish in the preheated oven and bake for approximately 20 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
Step 8
Remove from the oven and let the chicken rest for a few minutes. Sprinkle with sesame seeds and sliced green onions before serving.
Step 9
Serve the high protein seaweed chicken hot, accompanied by steamed rice or your choice of sides.
Nutrition Facts
| Serving size | 895.2 grams (895.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1559 |
| Total Fat 58.20g | 75% |
| Saturated Fat 11.90g | 60% |
| Polyunsaturated Fat 4.80g | |
| Cholesterol 572mg | 191% |
| Sodium 4029mg | 175% |
| Total Carbohydrate 23.80g | 9% |
| Dietary Fiber 13.00g | 46% |
| Total Sugars 1.90g | |
| Protein 231.20g | 462% |
| Vitamin D 0IU | 0% |
| Calcium 279mg | 21% |
| Iron 12mg | 67% |
| Potassium 913mg | 19% |
Source of Calories