Description
This High-Protein Garlic Herb Chicken Breast is a lean and flavorful dish, perfect for those aiming to build muscle. Seasoned with a blend of herbs and cooked to perfection, it provides a substantial protein boost without excess fat. Ideal for meal prep or a quick dinner, this recipe ensures you meet your nutritional goals deliciously.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (approximately 200g each)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Juice of 1 lemon
- Fresh parsley, chopped (for garnish)
Instructions
- Prepare the Marinade: In a small bowl, combine olive oil, minced garlic, dried thyme, rosemary, oregano, salt, black pepper, and lemon juice.
- Marinate the Chicken: Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is evenly coated. Seal or cover and refrigerate for at least 30 minutes, preferably up to 2 hours.
- Preheat the Oven: Set your oven to 400°F (200°C) to preheat.
- Sear the Chicken: Heat a large oven-safe skillet over medium-high heat. Add a drizzle of olive oil. Remove the chicken from the marinade, allowing excess to drip off, and place in the hot skillet. Sear each side for about 2 minutes until golden brown.
- Bake: Transfer the skillet to the preheated oven. Bake for 15-20 minutes, or until the internal temperature of the chicken reaches 165°F (74°C).
- Rest and Serve: Remove the skillet from the oven and let the chicken rest for 5 minutes. Garnish with freshly chopped parsley before serving.
Notes
- Meal Prep Tip: Cooked chicken breasts can be stored in an airtight container in the refrigerator for up to 4 days, making them ideal for meal prepping.
- Serving Suggestions: Pair with steamed vegetables, quinoa, or a fresh salad for a balanced meal.
- Flavor Variations: Feel free to adjust the herbs and spices to your preference. Adding a pinch of red pepper flakes can introduce a subtle heat to the dish.
- Prep Time: 10 minutes
- Marinating Time: 30 minutes to 2 hours
- Cook Time: 25 minutes
- Category: Lunch
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast
- Calories: 280
- Sugar: 0g
- Sodium: 620mg
- Fat: 7g
- Saturated Fat: 1.5g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 53g
- Cholesterol: 145mg
Keywords: Chicken Breast, High-Protein, Muscle Building, Healthy Dinner, Meal Prep