Lemon-Herb Chicken Breast: Meal Prep Game Changer

A light, zesty, and flavorful dish that’s perfect for weeknight dinners or meal prep. The combination of fresh herbs, tangy lemon, and tender chicken breast makes this recipe both healthy and delicious. It’s also quick to prepare, making it ideal for busy schedules.

Ingredients List

Main Ingredients

• 4 boneless, skinless chicken breasts (about 6 oz each)
• 2 tbsp olive oil
• Juice and zest of 1 large lemon
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp paprika
• Salt and black pepper to taste

Optional Add-Ins

• 1 tbsp chopped fresh parsley for garnish
• Lemon wedges for serving
• ½ tsp red pepper flakes for a spicy kick

Preparation Instructions

1. Pat the chicken breasts dry with a paper towel.
2. In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, paprika, salt, and pepper.
3. Place the chicken breasts in a large resealable bag or shallow dish and pour the marinade over them. Ensure the chicken is evenly coated.
4. Cover and refrigerate for at least 30 minutes, or up to 2 hours for maximum flavor.

Cooking Instructions

1. Preheat a large skillet or grill pan over medium-high heat.
2. Add a drizzle of olive oil to the pan to prevent sticking.
3. Remove chicken from the marinade, letting any excess drip off, and place in the hot skillet.
4. Cook for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C).
5. Remove from heat and let the chicken rest for 5 minutes before slicing.

Final Presentation/Serving Suggestions

• Arrange sliced chicken breasts on a serving platter and garnish with fresh parsley and lemon wedges.
• Serve alongside a fresh green salad, roasted vegetables, or quinoa for a balanced meal.
• For an extra burst of flavor, drizzle the chicken with the pan juices before serving.

Nutritional Benefits

• Protein: Packed with lean protein for muscle repair and energy.
• Vitamin C: The lemon juice provides a boost of vitamin C for immune support.
• Low Carb: Perfect for keto or low-carb diets.
• Heart-Healthy: Olive oil and herbs contribute to cardiovascular health.

Grocery List

Produce

• Lemons (1 large)
• Garlic (3 cloves)
• Fresh parsley (optional)

Pantry

• Olive oil
• Dried oregano
• Dried thyme
• Paprika
• Salt
• Black pepper

Protein

• Boneless, skinless chicken breasts (4 pieces)

Detailed Package Sizes

• Chicken Breasts: Approximately 1.5 lbs total.
• Olive Oil: 1 standard bottle, at least 8 oz.
• Dried Herbs: 1 small jar each of oregano and thyme.

Cooking Tips and Variations

• Alternative Protein: Swap chicken breasts with boneless thighs for a juicier option.
• Grilling: This recipe works perfectly on an outdoor grill; just ensure proper oiling to prevent sticking.
• Herb Variations: Use fresh rosemary or dill for a unique flavor twist.