Baked Chicken Breast with Lemon and Garlic Recipe

Chicken breast is a staple in many kitchens due to its versatility, mild flavor, and lean protein content. However, it can often be dry or bland if not prepared properly. Baked Chicken Breast with Lemon and Garlic offers a simple yet delicious way to transform this lean cut into a flavorful and juicy dish. The combination of garlic, lemon, and herbs creates a marinade that not only enhances the chicken’s natural flavor but also infuses the meat with moisture, ensuring a tender texture.

This dish is perfect for a quick weeknight dinner, meal prep, or even a light dinner party. It can be served on its own with a side of vegetables or paired with your favorite starch, such as rice, potatoes, or quinoa. Additionally, this recipe is low in carbohydrates and packed with protein, making it an excellent choice for those following keto, low-carb, or gluten-free diets.

Instructions

Step 1: Prepare the Chicken Breasts

1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This temperature ensures that the chicken cooks through evenly while keeping it juicy and tender inside with a beautifully crisp exterior.

2. Prep the Chicken: Pat the chicken breasts dry with paper towels to remove any excess moisture. This is important as it helps the marinade adhere better and allows the chicken to brown properly during baking. If the chicken breasts are particularly thick, you can butterfly them or pound them gently to an even thickness, ensuring uniform cooking. This step is optional, but it helps to prevent overcooking the thinner parts.

   - Advertisement -

Step 2: Make the Lemon-Garlic Marinade

3. Combine the Marinade Ingredients: In a small bowl, whisk together the olive oil, minced garlic, lemon zest, lemon juice, oregano, thyme, salt, black pepper, and red pepper flakes (if using). If you prefer a bit of sweetness in the marinade, add honey. The honey adds a subtle balance to the acidity of the lemon and the sharpness of the garlic.

   • Tip: If you have time, you can let the marinade sit for about 10-15 minutes to allow the flavors to meld together, though it’s not strictly necessary.

Step 3: Marinate the Chicken

4. Marinate the Chicken: Place the chicken breasts in a large resealable plastic bag or shallow dish. Pour the prepared marinade over the chicken, making sure that each breast is thoroughly coated. Seal the bag or cover the dish, then refrigerate for at least 30 minutes to 2 hours. For even better flavor, marinate the chicken overnight.

   • Note: Marinating the chicken allows the flavors to penetrate the meat, making it juicier and more flavorful. While marinating, the lemon juice will help tenderize the chicken without making it tough.

5. Bring to Room Temperature: Before baking, remove the marinated chicken from the refrigerator and let it sit at room temperature for about 15-20 minutes. This ensures that the chicken cooks evenly and helps it retain its moisture.

Step 4: Bake the Chicken

6. Prepare the Baking Dish: Lightly grease a baking dish with a little olive oil or cooking spray to prevent the chicken from sticking. If you prefer, you can line the baking dish with parchment paper or aluminum foil for easier cleanup.

7. Arrange the Chicken: Place the marinated chicken breasts in the prepared baking dish. If there’s any leftover marinade, you can spoon it over the chicken to add extra flavor. Arrange the chicken breasts in a single layer, making sure they aren’t crowded. This ensures the chicken cooks evenly.

8. Bake the Chicken: Transfer the baking dish to the preheated oven and bake for about 20-30 minutes, depending on the size of the chicken breasts. The chicken should reach an internal temperature of 165°F (74°C) when checked with a meat thermometer. The meat should be opaque and the juices should run clear when the chicken is pierced with a fork.

   • Tip: If the chicken breasts are particularly large, you may need to bake them for a few extra minutes. If you’re concerned about the chicken drying out, you can cover the baking dish with foil during the first part of baking, then uncover it for the last 10 minutes to allow the chicken to brown and crisp up.

9. Rest the Chicken: Once the chicken is fully cooked, remove it from the oven and let it rest for 5-10 minutes. Resting helps the juices redistribute within the meat, keeping the chicken moist and tender.

Step 5: Serve the Chicken

10. Garnish and Serve: After the chicken has rested, transfer it to serving plates. Garnish with fresh parsley or basil for a pop of color and added freshness. Serve the chicken with lemon wedges on the side for extra citrusy brightness.

• Optional Side Dishes: This baked chicken pairs well with a variety of sides. Some popular options include roasted vegetables, mashed potatoes, quinoa, brown rice, or a light salad with a lemon vinaigrette.

11. Enjoy: Your Baked Chicken Breast with Lemon and Garlic is ready to be enjoyed. The chicken should be flavorful, juicy, and infused with the perfect balance of zesty lemon and aromatic garlic.

Tips and Variations

1. Add Fresh Herbs: For even more flavor, feel free to add fresh rosemary or thyme to the marinade. Fresh herbs provide a fragrant note that complements the garlic and lemon.

2. Grilled Version: If you prefer grilled chicken, simply preheat your grill to medium-high heat and grill the marinated chicken breasts for about 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C).

3. Double the Marinade: If you love the lemon-garlic combination, consider doubling the marinade ingredients and using half for marinating the chicken and the other half for a drizzle after baking. You can warm up the leftover marinade in a small saucepan before serving to ensure it’s safe to consume.

4. Make it Spicy: For a little heat, add some red pepper flakes or a diced jalapeño to the marinade. This will give the dish a subtle spicy kick that pairs nicely with the lemon.

5. Add Dijon Mustard: To enhance the tangy flavor of the marinade, try adding a teaspoon of Dijon mustard. It will give the chicken a slightly creamy texture and an additional depth of flavor.

6. Serve with a Sauce: You can make a quick lemon-garlic sauce by simmering the leftover marinade in a pan over medium heat for 3-5 minutes until it thickens slightly. Drizzle this sauce over the chicken for an added punch of flavor.

7. Cook the Chicken in a Skillet: If you don’t want to bake the chicken, you can cook it on the stovetop in a skillet. Heat some olive oil over medium-high heat, then cook the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C).

8. Use Bone-in Chicken Breasts: If you prefer bone-in chicken breasts, you can follow the same steps, but keep in mind that bone-in breasts will take slightly longer to cook, about 30-40 minutes. Always check the internal temperature to ensure doneness.

9. Meal Prep: This dish is perfect for meal prep. You can marinate the chicken in advance and store it in the refrigerator for up to 24 hours. Bake it when you’re ready for a quick and healthy meal. The chicken can also be stored in airtight containers for 3-4 days in the fridge.

10. Crispy Skin Option: If you prefer crispy skin, you can bake the chicken breasts with the skin on (if using bone-in breasts). You may want to broil the chicken for the last 2-3 minutes of baking to achieve a golden, crispy skin.

Nutritional Information (per serving)

Here is an approximate nutritional breakdown for one serving (1 chicken breast) of Baked Chicken Breast with Lemon and Garlic:

• Calories: ~250-300 kcal

• Protein: ~40g

• Fat: ~10-15g (primarily from olive oil)

• Carbohydrates: ~6-8g (mainly from lemon and honey)

• Fiber: ~1g

• Sugar: ~2-3g (mostly from the lemon and honey)

• Sodium: ~450-600mg (depending on added salt)

• Cholesterol: ~70mg

This dish is a great source of lean protein and is low in carbohydrates, making it ideal for those following a low-carb, keto, or gluten-free diet.

Conclusion

Baked Chicken Breast with Lemon and Garlic is a simple yet delicious recipe that will elevate your chicken dinner to new heights. The combination of bright, zesty lemon, savory garlic, and aromatic herbs infuses the chicken with rich flavor, while baking ensures it stays moist and tender. This recipe is not only easy to make but also versatile, allowing you to customize it with different herbs and spices to suit your preferences.