Heart-Healthy Lemon Pepper Chicken
Craft a nutritious and flavorful meal with our Heart-Healthy Lemon Pepper Chicken, a light yet satisfying dish ideal for weeknight dinners or meal prep! Tenderized boneless, skinless chicken breasts are infused with a vibrant marinade of freshly squeezed lemon juice, zest, extra-virgin olive oil, and aromatic garlic, balanced by a dash of black pepper and oregano for a zesty kick. After being seared to perfection and simmered in low-sodium chicken broth, the chicken is finished with fresh parsley and bright lemon slices, creating a delicious citrus-forward sauce that brings freshness to every bite. Ready in just 30 minutes, this recipe promotes wholesome eating without sacrificing bold flavors—perfect for heart-healthy meal plans. Serve alongside roasted vegetables or brown rice for a complete and guilt-free dining experience!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.25 cup freshly squeezed lemon juice
- 1 tablespoon lemon zest
- 2 tablespoons extra-virgin olive oil
- 2 cloves fresh garlic, minced
- 1 teaspoon black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 cup low-sodium chicken broth
- 2 tablespoons fresh parsley, chopped
- 4 slices lemon slices
Instructions
Place the chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness using a meat mallet or rolling pin.
In a small bowl, mix together the lemon juice, lemon zest, olive oil, minced garlic, black pepper, dried oregano, and salt.
Place the chicken breasts in a shallow dish and pour the lemon pepper marinade over them. Cover and marinate in the refrigerator for at least 15 minutes, though 1 hour is ideal for more flavor.
Preheat a large skillet over medium-high heat. Add the chicken breasts and cook for 3–4 minutes on each side, until golden brown and cooked through (the internal temperature should reach 165°F or 75°C).
Remove the chicken and set aside, tenting with foil to keep warm.
In the same skillet, pour in the chicken broth, scraping up any browned bits from the bottom. Let it simmer until reduced by half.
Return the chicken to the skillet, spooning the sauce over the top. Add lemon slices to the pan.
Simmer for another 2 minutes to heat through.
Sprinkle with chopped fresh parsley before serving.
Nutrition Facts
Calories |
1438 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.7 g | 68% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1738 mg | 76% | |
| Total Carbohydrate | 12.7 g | 5% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 2.9 g | ||
| Protein | 218.2 g | 436% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 145 mg | 11% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2013 mg | 43% | |
*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.
