High Protein Salt and Pepper Chicken
Elevate your meal prep with this flavorful and nutritious High Protein Salt and Pepper Chicken recipe! Perfectly seasoned with coarse sea salt, freshly cracked black pepper, and aromatic herbs like oregano and thyme, this quick and easy dish delivers restaurant-worthy results in just 30 minutes. Tender chicken breasts are pan-seared to golden perfection, infused with zesty lemon juice, and finished with fresh parsley for a bright and vibrant garnish. With 10 minutes of prep and minimal ingredients, this protein-packed option is ideal for busy weeknights while catering to health-conscious diners. Serve it alongside your favorite veggies or grain for a balanced and satisfying meal that’s sure to impress! Perfect keywords: high-protein recipes, salt and pepper chicken, healthy weeknight dinner, quick chicken recipe ideas.
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Recipe Information
Ingredients
- 4 pieces chicken breast
- 1 teaspoon coarse sea salt
- 1 teaspoon freshly cracked black pepper
- 2 tablespoons olive oil
- 3 minced garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley
Instructions
Begin by patting the chicken breasts dry with paper towels to ensure a nice sear during cooking.
Season both sides of the chicken breasts with coarse sea salt and freshly cracked black pepper.
In a large skillet or pan, heat olive oil over medium-high heat until it shimmers.
Add the minced garlic to the pan and sauté for about 30 seconds until fragrant, being careful not to burn it.
Place the chicken breasts in the hot pan, ensuring they do not crowd the pan. Cook for 5-6 minutes on each side, or until they are golden brown and cooked through.
Sprinkle the dried oregano and thyme over the chicken in the last couple of minutes of cooking, allowing the herbs to release their flavors.
Drizzle the lemon juice over the chicken breasts and let it sizzle for a moment before removing the pan from the heat.
Let the chicken rest for a few minutes before serving to allow the juices to redistribute.
Garnish with freshly chopped parsley before serving for an added freshness and burst of color.
Nutrition Facts
Calories |
977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.5 g | 58% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 413 mg | 138% | |
| Sodium | 3522 mg | 153% | |
| Total Carbohydrate | 8.2 g | 3% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 0.8 g | ||
| Protein | 135.7 g | 271% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1539 mg | 33% | |
*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.
