High Protein Sauteed Chicken
Elevate your meal prep with this flavorful High Protein Sautéed Chicken recipe—perfect for healthy eating and packed with essential nutrients to fuel your day. Tender chicken breasts are seasoned with Italian herbs, garlic, and a zesty kick of lemon juice, then seared to golden perfection in heart-healthy olive oil. A tangy broth-lemon sauce is simmered in the same skillet, infusing the chicken with rich flavors while keeping it juicy and moist. Garnished with fresh parsley, this quick 30-minute dish is ideal for busy weeknights and pairs beautifully with steamed vegetables or a crisp green salad for a complete, high-protein meal. Whether you’re looking for a low-carb option or post-workout recovery food, this recipe delivers balanced nutrition and satisfying taste in every bite!
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Recipe Information
Ingredients
- 4 pieces (each approx. 6 ounces) chicken breast
- 2 tablespoons olive oil
- 4 cloves, minced garlic
- 2 tablespoons lemon juice
- 0.5 cup low-sodium chicken broth
- 1 teaspoon Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Begin by seasoning the chicken breasts with salt, black pepper, and Italian seasoning on both sides.
Heat the olive oil in a large skillet over medium-high heat.
Once the oil is hot, add minced garlic and sauté for about 30 seconds until fragrant.
Place chicken breasts into the skillet. Cook each side for about 5-6 minutes until they are golden brown and cooked through. The internal temperature should read 165°F (75°C).
Remove the chicken from the skillet and set aside, keeping it warm.
In the same skillet, pour in the low-sodium chicken broth and lemon juice. Bring to a simmer while scraping up any browned bits from the bottom of the pan with a wooden spoon.
Reduce the heat to low and return the chicken to the skillet, turning to coat in the broth-lemon sauce.
Cover the skillet and let it simmer for an additional 5 minutes on low heat, allowing the chicken to soak up the flavors.
Sprinkle fresh parsley over the chicken before serving.
Serve immediately with your choice of vegetables or a light salad for a complete high-protein meal.
Nutrition Facts
Calories |
1270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.8 g | 68% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 585 mg | 195% | |
| Sodium | 3454 mg | 150% | |
| Total Carbohydrate | 7.2 g | 3% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 1.5 g | ||
| Protein | 192.8 g | 386% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 141 mg | 11% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 2082 mg | 44% | |
*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.
