Introduction to the Dish
For those evenings when you crave something light, healthy, yet delicious, our Healthy Baked Lemon Chicken is the perfect choice. This dish combines the bright zest of lemon with the savory tenderness of baked chicken, creating a meal that’s not only easy to prepare but also good for your wellbeing. It’s an ideal recipe for health-conscious individuals or anyone looking for a delightful, low-calorie meal that doesn’t compromise on taste.
Ingredients Overview
Chicken Breasts
- Why This Ingredient? Chicken breasts are chosen for their lean protein content, making them a healthy staple for weight management and muscle maintenance.
- Health Benefits: High in protein and low in fat, chicken breasts help in muscle building and satiety, which can aid in weight loss efforts.
Lemons
- Why This Ingredient? Lemons add a vibrant, tangy flavor that enhances the chicken without adding many calories.
- Health Benefits: Rich in vitamin C, lemons support the immune system and promote healthy skin, while also aiding digestion.
Garlic
- Why This Ingredient? Garlic brings a depth of flavor that complements the lemon and infuses the chicken with aromatic richness.
- Health Benefits: Known for its health benefits, garlic boosts cardiovascular health and has anti-inflammatory and antimicrobial properties.
Olive Oil
- Why This Ingredient? A drizzle of olive oil helps to keep the chicken moist during baking and adds a subtle richness.
- Health Benefits: Olive oil is full of heart-healthy monounsaturated fats and antioxidants, which help to reduce inflammation and protect heart health.
Fresh Herbs (like thyme or rosemary)
- Why This Ingredient? Fresh herbs lend a burst of freshness and a hint of earthiness that ties all the flavors together.
- Health Benefits: Herbs not only add flavor without the calories, but they also offer various antioxidants that protect the body against oxidative stress.
Substitutions
For those who may have dietary restrictions or preferences, here are some simple swaps:
- Chicken Breasts: Substitute with turkey breasts or tofu for a vegetarian option.
- Lemons: Lime or orange zest can provide a different but equally refreshing citrus note.
- Olive Oil: For those avoiding oil, a little chicken broth or lemon juice can be used to help keep the chicken moist without added fats.
Recipe
Yield: Serves 4
Ingredients with Measurements
- 4 boneless, skinless chicken breasts
- Juice and zest of 2 lemons
- 4 cloves garlic, minced
- 3 tablespoons olive oil
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
Instructions
- Preheat Oven: Set your oven to 375°F (190°C).
- Prepare Marinade: In a bowl, combine lemon juice, lemon zest, minced garlic, olive oil, thyme, salt, and pepper.
- Marinate Chicken: Place the chicken breasts in the marinade and let sit for at least 15 minutes.
- Bake: Transfer the chicken and marinade to a baking dish. Bake for 25-30 minutes or until the chicken is thoroughly cooked and the juices run clear.
- Serve: Garnish with additional lemon slices and fresh herbs before serving.
Nutrition
Each serving of Healthy Baked Lemon Chicken contains approximately:
- Calories: 220
- Carbs: 3g
- Fats: 10g
- Protein: 30g
Storage Instructions
Store leftover Healthy Baked Lemon Chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently to maintain moisture.
Conclusion
Our Healthy Baked Lemon Chicken is not just easy to make but also incredibly nutritious and full of flavor. It’s perfect for a weeknight dinner or a healthy meal prep option for the week ahead. Give it a try and enjoy the delightful combination of lemon and herbs with tender chicken!
FAQ
- Can I make this dish ahead of time? Yes, you can marinate the chicken overnight in the refrigerator for enhanced flavor.
- What are good side dishes with Baked Lemon Chicken? This dish goes well with steamed vegetables, quinoa, or a fresh salad.
Ingredients
- One 3 1/2- to 4-pound chicken, cut into 8 pieces, patted dry
- Kosher salt and freshly ground black pepper
- Flour for dredging
- 3 Tbsp extra-virgin olive oil
- 1 large onion, thinly sliced
- Peel of half a lemon, white pith removed, cut into very thin strips
- 2 large garlic cloves, minced
- 1 tsp fresh rosemary leaves
- 1 Tbsp honey
- cup freshly squeezed lemon juice
- 1 cup chicken brother, homemade or canned low-sodium
Instructions
1. Preheat the oven to 400F.
2. Season the chicken with salt and pepper. Dredge in the flour and pat off the excess. Heat a large skillet over medium heat and add 2 tablespoons of the oil. Add the chicken skin-side down and saute until golden brown, about 5 minutes per side. Remove the chicken from the skillet and reserve.
3. Discard the oil and wipe the pan out with a paper towel. Add the remaining 1 tablespoon oil and heat over medium-low heat. Add the onion and cook until golden, about 10 to 12 minutes. Add the lemon zest, garlic, and rosemary, and cook for 2 minutes more. Add the honey, lemon juice, and broth, increase the heat and bring to a simmer.
4. Use a slotted spoon to transfer the onions to a 9- by 13-inch ovenproof casserole, and spread them out. Arrange the chicken, skin-side up in a single layer on the onions. Pour the cooking liquid over the chicken. Season with salt and pepper to taste. Bake in the oven, basting every 15 minutes, until cooked through, about 45 minutes. Remove from the oven and serve.