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High Protein Lemon Herb Chicken - Bright, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken breasts (about 4 medium pieces)
  • 2 lemons (zest of 1, juice of both)
  • 3 tablespoons extra-virgin olive oil
  • 3 to 4 garlic cloves, finely minced
  • 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
  • 1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried)
  • 1/4 cup fresh parsley, chopped
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional, for balance)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes (optional, for mild heat)
  • 1 to 2 tablespoons water (if grilling, to slightly loosen the marinade)
  • Lemon wedges, for serving

Method
 

  1. Even out the chicken: If your chicken breasts are thick, slice them horizontally into cutlets or pound them to an even 1/2-inch thickness. This helps them cook quickly and stay juicy.
  2. Make the marinade: In a bowl, whisk together lemon zest, lemon juice, olive oil, garlic, thyme, rosemary, parsley, Dijon, honey (if using), salt, pepper, and red pepper flakes. If you plan to grill, whisk in a tablespoon of water to thin it slightly.
  3. Marinate: Add chicken to the marinade and toss to coat well. Cover and refrigerate for at least 30 minutes, up to 4 hours. Longer than that can start to toughen the meat due to the acid.
  4. Choose your cooking method: Stovetop: Heat a large skillet over medium-high. Add a light drizzle of oil. Cook chicken 4–6 minutes per side until golden and the internal temperature hits 165°F (74°C).
  5. Grill: Preheat to medium-high and oil the grates. Grill 3–5 minutes per side, turning once, until cooked through.
  6. Oven: Preheat to 425°F (220°C). Place chicken on a lined sheet pan and roast 12–16 minutes, depending on thickness, until done.
  7. Rest and finish: Transfer the chicken to a plate and rest for 5 minutes. Squeeze over fresh lemon and sprinkle extra parsley for a fresh finish.
  8. Taste and adjust: Add a pinch more salt or an extra splash of lemon if needed. Serve warm with your favorite sides.