Heart-Healthy Lemon Herb Marinated Chicken
Elevate your mealtime with this *Heart-Healthy Lemon Herb Marinated Chicken*, a vibrant and refreshing dish that's as nutritious as it is delicious. This recipe features tender, juicy chicken breasts marinated in a zesty blend of fresh lemon juice, olive oil, minced garlic, and aromatic herbs like rosemary and thyme. It's low in sodium, thanks to a clever use of a salt substitute, ensuring a guilt-free yet flavorful dining experience. The marinade deeply infuses the chicken, and baking seals in all that citrusy, herbaceous goodness. With only 10 minutes of prep time and 25 minutes in the oven, this quick and easy dish is perfect for weeknight dinners or meal prep. Serve it with roasted vegetables, whole-grain rice, or a crisp green salad for a complete, heart-healthy meal that’s sure to impress. Perfect for lovers of light, wholesome fare, this baked chicken recipe is a delicious way to focus on flavor and wellness!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 cup fresh lemon juice
- 2 tablespoons olive oil
- 2 pieces garlic cloves, minced
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt substitute
- 1 teaspoon lemon zest
Instructions
In a medium bowl, whisk together lemon juice, olive oil, minced garlic, rosemary, thyme, black pepper, salt substitute, and lemon zest until well combined.
Place the chicken breasts in a resealable plastic bag or a shallow dish.
Pour the marinade over the chicken, ensuring all pieces are well coated.
Seal the bag or cover the dish and refrigerate for at least 30 minutes, up to 4 hours for maximum flavor infusion.
Preheat the oven to 375°F (190°C).
Remove the chicken from the marinade and shake off excess liquids.
Arrange the chicken breasts in a baking dish.
Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Remove the chicken from the oven, let it rest for 5 minutes, and serve immediately.
Nutrition Facts
Calories |
1444 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 518 mg | 23% | |
| Total Carbohydrate | 12.3 g | 4% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 3.1 g | ||
| Protein | 216.7 g | 433% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 109 mg | 8% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2881 mg | 61% | |
*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.
