Lemon Chicken Breast

Lemon Chicken Breast

A great source of protein with light and refreshing flavors and beautiful herbs!
Health Rating
Prep Cook Ready in Servings
15 min 40 min 55 min 4

Ingredients


4 breast Chicken breast, boneless, skinless
1/4 cup Extra virgin olive oil
3 tbsp Garlic (finely chopped)
1/8 tsp Kosher salt
1/8 tsp Black pepper
1 medium Lemon (cut in 8 small wedges)
1 tbsp Lemon peel (zest) (zest of lemon form the outer peel)
1 1/2 tsp Oregano, dried
1 tsp Thyme, fresh (finely chopped)
1/3 cup White wine

Instructions


1. Preheat the oven to 400 degrees F.

2. Warm the olive oil in a small saucepan over medium-low heat, add the garlic, and cook for just 1 minute but don't allow the garlic to turn brown.

 

3. Now off the heat, add the white wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt and pour into a 9 by 12-inch baking dish.

4. Pat the chicken breasts dry and place them skin side up over the sauce. Brush the chicken breasts with olive oil and sprinkle them liberally with salt and pepper.

 

5. Cut the lemon in 8 wedges and tuck it among the pieces of chicken.

6. Bake for 30 to 40 minutes, depending on the size of the chicken breasts, until the chicken is done and the skin is lightly browned. If the chicken isn't browned enough, put it under the broiler for 2 minutes.

 

7. Cover the pan tightly with aluminum foil and allow to rest for 10 minutes.

8. Sprinkle with salt and serve hot with the pan juices.

Nutrition Facts

Per Portion

Calories 406
Calories from fat 157
Calories from saturated fat 24.8
Total Fat 17.5 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 11.0 g
Cholesterol 132 mg
Sodium 196 mg
Potassium 676 mg
Total Carbohydrate 5.9 g
Dietary Fiber 1.8 g
Sugars 0.3 g
Protein 53 g

Dietary servings

Per Portion


Fruit 0.3
Meat 2.6

Energy sources


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Notes:

Quick Tips

Poultry internal temperature should be at 165F or 74C for it to be fully cooked inside


Nutritional Highlights

Chicken

is rich in lean protein that contributes to muscle growth and repari, it contains selenium, B6 and niacin (B3)

Thyme

is an analgesic herb often used for muscle aches

Oregano

has antiseptic properties with potent activity against bacteria and fungi, the herb inhibits gut flora and play an important role in gut dysbiosis which can be a result of gas and bloating, oregano may help!

 

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada