Heart-Healthy Broiled Chicken
Elevate your dinner routine with this flavorful and guilt-free "Heart-Healthy Broiled Chicken" recipe, designed to be both delicious and nourishing. Featuring tender boneless, skinless chicken breasts marinated in a zesty blend of olive oil, fresh lemon juice, minced garlic, oregano, and a touch of black pepper, this dish is packed with vibrant, Mediterranean-inspired flavors. The quick broiling technique seals in the juices while delivering a beautifully golden finish in just 15 minutes of cooking time. Garnished with fresh parsley and lemon zest, this low-fat, low-sodium recipe is perfect for those seeking wholesome and heart-smart meals without compromising taste. Serve it alongside steamed veggies or a crisp green salad for a complete, health-conscious dinner that’s as easy to make as it is satisfying.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest
Instructions
Preheat your oven's broiler. Position the oven rack about 6 inches from the heat source.
In a small bowl, mix together olive oil, lemon juice, minced garlic, dried oregano, black pepper, and salt to create a marinade.
Place the chicken breasts between two sheets of plastic wrap and gently pound them with a meat mallet or rolling pin to ensure even thickness.
Marinate the chicken breasts in the olive oil mixture for at least 10 minutes to allow the flavors to infuse.
Arrange the marinated chicken breasts on a broiler pan or a baking sheet lined with aluminum foil.
Broil the chicken for about 6-8 minutes on each side, flipping once, until the chicken is cooked through and has an internal temperature of 165°F (74°C).
Remove the chicken from the oven and let it rest for a few minutes.
Garnish the broiled chicken with chopped fresh parsley and lemon zest before serving.
Serve the chicken with your favorite healthy sides, such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
1425 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.3 g | 68% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1112 mg | 48% | |
| Total Carbohydrate | 6.4 g | 2% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 1.0 g | ||
| Protein | 216.7 g | 433% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 128 mg | 10% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1937 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
