Lemon Garlic Butter Chicken and Green Beans Skillet (Weight Watchers Friendly)
Introduction
If you’re looking for a quick, easy, and healthy dinner that fits seamlessly into your Weight Watchers plan, look no further than this Lemon Garlic Butter Chicken and Green Beans Skillet. Packed with lean protein from chicken breast, healthy fats from olive oil, and the nutritious goodness of green beans, this dish is perfect for anyone seeking a flavorful meal that’s low in points but big on taste.
This one-pan meal is not only easy to prepare but also offers a balance of nutrients that will leave you feeling satisfied without compromising your healthy eating goals. The lemon garlic butter sauce adds a rich, savory depth of flavor while remaining light, making it an ideal choice for a Weight Watchers-friendly dinner.
Recipe Overview
The Lemon Garlic Butter Chicken and Green Beans Skillet combines the juiciness of chicken breast with tender green beans, all coated in a zesty, buttery garlic sauce. The beauty of this recipe lies in its simplicity, requiring just a few ingredients and minimal prep time. In just under 30 minutes, you’ll have a delicious, satisfying meal that feels indulgent but is entirely compatible with a Weight Watchers meal plan.
This recipe can be adjusted based on your personal preferences, whether you prefer a more intense garlic flavor or a little more butter for richness. Plus, you can easily make it more filling by serving it with a side of quinoa, brown rice, or a small baked potato—though even on its own, it’s a complete, nutritious meal.
Ingredients
To make this delicious and Weight Watchers-friendly skillet meal, you’ll need the following ingredients:
4 boneless, skinless chicken breasts (about 6 oz each)
2 teaspoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper
3 tablespoons light butter (or a plant-based butter for a dairy-free option)
4 cloves garlic, minced
1 tablespoon fresh lemon juice (or more for extra tang)
1 teaspoon lemon zest
1/4 cup chicken broth (low sodium, if possible)
1 lb fresh green beans, trimmed and ends cut
1 teaspoon fresh thyme (optional)
1 teaspoon chopped fresh parsley (optional, for garnish)
Weight Watchers Points
For one serving (1 chicken breast and 1/4 of the green beans):
SmartPoints: 4 points
Freestyle Points: 4 points
PointsPlus: 6 points
Instructions for Lemon Garlic Butter Chicken and Green Beans Skillet
Step 1: Prepare the Chicken
Start by seasoning your chicken breasts with garlic powder, onion powder, salt, and black pepper. Make sure the chicken breasts are evenly coated in the seasoning on both sides. This step is important as it helps to build the base of flavor for the dish.
Step 2: Heat the Pan
Heat a large skillet over medium heat and add 2 teaspoons of olive oil. Olive oil is a great choice for this recipe due to its heart-healthy fats and mild flavor, which complements the garlic and lemon in the sauce. Allow the oil to heat for 1-2 minutes until it shimmers but doesn’t smoke.
Step 3: Sear the Chicken
Place the seasoned chicken breasts into the skillet. Sear the chicken for about 4-5 minutes on each side until golden brown and cooked through. The internal temperature of the chicken should reach 165°F (75°C). Depending on the thickness of the chicken breasts, you may need to adjust the cooking time slightly.
Once the chicken is cooked, remove it from the skillet and set it aside on a plate. Cover loosely with foil to keep warm.
Step 4: Prepare the Lemon Garlic Butter Sauce
In the same skillet, melt 3 tablespoons of light butter over medium heat. The leftover chicken bits in the skillet will infuse the butter with rich, savory flavors. Add the minced garlic and cook for about 1-2 minutes until fragrant, making sure it doesn’t burn.
Stir in the chicken broth, fresh lemon juice, and lemon zest. The broth will help create a silky, slightly tangy sauce that complements the richness of the butter without being overly heavy. Scrape up any browned bits from the bottom of the skillet with a wooden spoon to incorporate them into the sauce for added flavor.
Step 5: Cook the Green Beans
Add the green beans to the skillet, making sure they’re well-coated with the lemon garlic butter sauce. Stir occasionally and cook for about 5-7 minutes, or until the green beans are tender yet still crisp. If you prefer softer green beans, you can cook them for an additional 2-3 minutes. If you like a little extra flavor, sprinkle some fresh thyme over the beans for a lovely herbaceous note.
Step 6: Combine Chicken and Beans
Once the green beans are cooked, return the chicken breasts to the skillet. Spoon the lemon garlic butter sauce and green beans over the chicken, ensuring everything is evenly coated in the flavorful sauce. Let everything simmer together for an additional 2-3 minutes to heat through and allow the flavors to meld.
Step 7: Garnish and Serve
Before serving, garnish the dish with freshly chopped parsley for a burst of color and freshness. This step is optional, but it adds a nice touch to the overall presentation.
Serving Suggestions
This Lemon Garlic Butter Chicken and Green Beans Skillet is a complete meal on its own, thanks to the lean protein from the chicken and the fiber-rich green beans. However, you can make it even more filling by serving it with a side of:
Cauliflower rice for a low-carb, low-point option
Quinoa or brown rice for a whole-grain side
Baked potato or sweet potatoes for extra heartiness
For a lighter meal, you can even serve the chicken and green beans over a bed of leafy greens, like spinach or arugula, for a refreshing salad-style dish.
Baking Tips and Variations
Chicken Alternatives: While this recipe calls for boneless, skinless chicken breasts, you can also use boneless, skinless chicken thighs if you prefer dark meat. Just be mindful that thighs will have a slightly higher point value due to their higher fat content.
Butter Substitutes: If you’re looking to reduce points even further, consider using a zero-point cooking spray or a plant-based butter alternative. Some plant-based butters also offer a buttery flavor with fewer points than traditional butter.
Flavor Variations: If you love spice, feel free to add a pinch of red pepper flakes or a dash of hot sauce to the garlic butter sauce. You could also swap the lemon for lime for a different citrusy twist.
Green Bean Alternatives: If you don’t have fresh green beans on hand, you can substitute frozen green beans or even broccoli florets or asparagus. Just adjust the cooking time to ensure the vegetables are tender but not overcooked.
Nutritional Information (Per Serving)
Here’s a detailed nutritional breakdown for one serving (1 chicken breast with green beans and lemon garlic sauce):
Calories: 280 kcal
Protein: 35 g
Fat: 14 g
Saturated Fat: 5 g
Unsaturated Fat: 9 g
Carbohydrates: 6 g
Fiber: 3 g
Sugars: 3 g
Sodium: 400 mg
Cholesterol: 75 mg
Potassium: 550 mg
Vitamin A: 15% of Daily Value
Vitamin C: 25% of Daily Value
Calcium: 6% of Daily Value
Iron: 8% of Daily Value
Health Benefits of Lemon Garlic Butter Chicken and Green Beans Skillet
This dish is loaded with health benefits, making it a great addition to any diet:
High in Protein: The chicken breast provides a lean source of protein that is crucial for muscle repair and satiety. Protein helps curb hunger and boosts metabolism.
Low in Carbs: With only 6 grams of carbohydrates per serving, this recipe fits perfectly into low-carb diets like keto or those simply seeking to reduce carb intake.
Rich in Fiber: The green beans add fiber, which is essential for digestion and promoting feelings of fullness.
Heart-Healthy Fats: Olive oil and light butter contribute healthy fats that support cardiovascular health. Additionally, the garlic in this recipe has been shown to have heart-protective properties, such as lowering cholesterol and blood pressure.
Vitamin and Mineral Boost: The fresh lemon juice and green beans provide an excellent source of vitamin C, which supports immune function and skin health. Green beans also offer potassium, which is important for maintaining proper fluid