Low Fat Lemon Pepper Chicken
Brighten up your weeknight dinners with this Low Fat Lemon Pepper Chicken, a flavorful and healthy recipe that’s ready in under 40 minutes! Featuring juicy, boneless chicken breasts marinated in a zesty blend of fresh lemon juice, lemon zest, and ground black pepper, this dish perfectly balances tangy citrus notes with a gentle kick of spice. The chicken is seared to golden perfection in just a tablespoon of olive oil, then simmered in a light, savory pan sauce made with low-sodium chicken broth. Garnished with a sprinkle of fresh parsley, this low-fat, high-flavor recipe is an easy, guilt-free option that pairs beautifully with steamed vegetables or a crisp green salad. Perfect for meal prep or an elegant dinner, this quick and nutritious dish will become your new go-to for a healthy, satisfying meal.
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Ingredients
- 4 boneless, skinless chicken breasts
- 1 teaspoon lemon zest
- 3 tablespoons fresh lemon juice
- 1.5 teaspoons freshly ground black pepper
- 1 teaspoon garlic powder
- 1 tablespoon olive oil
- 0.5 cup low sodium chicken broth
- 0.5 teaspoon salt
- 2 tablespoons chopped fresh parsley
Directions
Step 1
Begin by placing the chicken breasts between two pieces of plastic wrap. Using a meat mallet or a rolling pin, gently pound the chicken to an even 1/2-inch thickness.
Step 2
In a small bowl, combine the lemon zest, lemon juice, black pepper, garlic powder, and salt. Mix well to form a marinade.
Step 3
Place the pounded chicken breasts in a shallow dish and pour the marinade over them. Ensure the chicken is well coated. Cover the dish with plastic wrap and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for better flavor.
Step 4
Remove the chicken from the marinade. Heat the olive oil in a large non-stick skillet over medium-high heat.
Step 5
Add the chicken breasts to the skillet and cook for 5 to 7 minutes on each side, or until they are golden brown and cooked through. The internal temperature should reach 165°F (75°C).
Step 6
Once the chicken is cooked, remove it from the skillet and set aside.
Step 7
In the same skillet, add the chicken broth, scraping the bottom of the pan to release any browned bits.
Step 8
Allow the broth to simmer for 2-3 minutes, reducing slightly.
Step 9
Return the chicken to the skillet, spoon the sauce over the top, and let it heat for another minute.
Step 10
Before serving, garnish with freshly chopped parsley for added freshness and color.
Step 11
Serve the lemon pepper chicken with the pan sauce drizzled on top alongside your favorite side dishes such as steamed vegetables or a green salad.
Nutrition Facts
| Serving size | (609.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 833.8 |
| Total Fat 28.8g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 340mg | 0% |
| Sodium 1766.5mg | 0% |
| Total Carbohydrate 9.9g | 0% |
| Dietary Fiber 2.4g | 0% |
| Total Sugars 1.8g | |
| Protein 127.2g | 0% |
| Vitamin D 4IU | 0% |
| Calcium 126.9mg | 0% |
| Iron 6.0mg | 0% |
| Potassium 1418.9mg | 0% |
Source of Calories