High Protein Pechuga a la Plancha
Elevate your healthy meal prep with this High Protein Pechuga a la Plancha, a flavorful take on a classic Latin dish that's perfect for fitness enthusiasts and busy weeknight dinners alike. This recipe features tender, juicy chicken breasts marinated in a zesty blend of fresh lemon juice, garlic, paprika, and olive oil, then seared to perfection on a hot skillet. Not only is it packed with protein, but it also offers a low-fat, nutrient-dense option that's as delicious as it is nutritious. Ready in just 30 minutes (plus marinating time), this dish pairs beautifully with fresh salads or roasted vegetables, making it a versatile and satisfying addition to your healthy eating routine. Sprinkle with fresh parsley for the perfect finishing touch!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 whole lemon
- 2 cloves garlic
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon sea salt
- 2 tablespoons fresh parsley
Directions
Step 1
Begin by preparing the chicken breasts. Pat them dry with paper towels to remove excess moisture.
Step 2
In a small bowl, zest the lemon and then juice it, ensuring you remove any seeds. Set aside.
Step 3
Finely mince the garlic cloves.
Step 4
In a shallow dish or bowl, combine the olive oil, lemon juice, lemon zest, minced garlic, paprika, ground black pepper, and sea salt. Mix well to create a marinade.
Step 5
Add the chicken breasts to the marinade, ensuring each piece is well coated. Cover the dish with plastic wrap and let it marinate in the refrigerator for at least 30 minutes. For a deeper flavor, consider marinating for up to 2 hours.
Step 6
Heat a non-stick skillet or grill pan over medium-high heat. Once hot, lightly grease the pan with a little olive oil to prevent sticking.
Step 7
Remove the chicken breasts from the marinade and place them in the skillet. Discard any remaining marinade.
Step 8
Cook the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is golden brown and cooked through.
Step 9
Remove the chicken from the heat and let it rest for 5 minutes. This allows the juices to redistribute throughout the meat, making it more tender.
Step 10
Finely chop the fresh parsley and sprinkle it over the chicken just before serving.
Step 11
Serve the High Protein Pechuga a la Plancha with your choice of side dishes, such as a fresh salad or grilled vegetables, for a nutritious meal.
Nutrition Facts
| Serving size | (453.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 864.0 |
| Total Fat 41.1g | 0% |
| Saturated Fat 7.9g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 295.8mg | 0% |
| Sodium 1429.4mg | 0% |
| Total Carbohydrate 9.5g | 0% |
| Dietary Fiber 3.1g | 0% |
| Total Sugars 1.8g | |
| Protein 109.6g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 85.4mg | 0% |
| Iron 4.9mg | 0% |
| Potassium 1125.3mg | 0% |
Source of Calories