Heart-Healthy Lemon Pepper Chicken
Elevate your dinner game with this Heart-Healthy Lemon Pepper Chicken, a flavorful yet nutritious dish that's perfect for busy weeknights or a cozy weekend meal. This recipe combines tender, juicy boneless chicken breasts with the bright zest and tang of freshly squeezed lemon juice, balanced beautifully by aromatic garlic, extra-virgin olive oil, and a hint of dried oregano. Pan-seared to golden perfection and finished with a light, low-sodium chicken broth reduction, this dish is as satisfying as it is wholesome. Garnished with fresh parsley and vibrant lemon slices, it’s visually stunning and packed with protein while keeping sodium and fat to a minimum. Ready in just 30 minutes, this heart-healthy recipe pairs wonderfully with steamed vegetables, quinoa, or whole-grain rice for a complete, guilt-free meal. Perfect for health-conscious food lovers seeking bold, citrus-forward flavor!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.25 cup freshly squeezed lemon juice
- 1 tablespoon lemon zest
- 2 tablespoons extra-virgin olive oil
- 2 cloves fresh garlic, minced
- 1 teaspoon black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 cup low-sodium chicken broth
- 2 tablespoons fresh parsley, chopped
- 4 slices lemon slices
Directions
Step 1
Place the chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness using a meat mallet or rolling pin.
Step 2
In a small bowl, mix together the lemon juice, lemon zest, olive oil, minced garlic, black pepper, dried oregano, and salt.
Step 3
Place the chicken breasts in a shallow dish and pour the lemon pepper marinade over them. Cover and marinate in the refrigerator for at least 15 minutes, though 1 hour is ideal for more flavor.
Step 4
Preheat a large skillet over medium-high heat. Add the chicken breasts and cook for 3–4 minutes on each side, until golden brown and cooked through (the internal temperature should reach 165°F or 75°C).
Step 5
Remove the chicken and set aside, tenting with foil to keep warm.
Step 6
In the same skillet, pour in the chicken broth, scraping up any browned bits from the bottom. Let it simmer until reduced by half.
Step 7
Return the chicken to the skillet, spooning the sauce over the top. Add lemon slices to the pan.
Step 8
Simmer for another 2 minutes to heat through.
Step 9
Sprinkle with chopped fresh parsley before serving.
Nutrition Facts
| Serving size | (948.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1438.0 |
| Total Fat 52.7g | 0% |
| Saturated Fat 10.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 591.6mg | 0% |
| Sodium 1738.3mg | 0% |
| Total Carbohydrate 12.7g | 0% |
| Dietary Fiber 3.1g | 0% |
| Total Sugars 2.9g | |
| Protein 218.2g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 145.1mg | 0% |
| Iron 8.0mg | 0% |
| Potassium 2012.8mg | 0% |
Source of Calories