
Easy Lemon Chicken Recipe
This Lemon Chicken Recipe delivers 45g protein and 378 calories per serving — a high-protein, moderate-calorie option for lean muscle building. Batch-preps 6 servings on the stovetop in quick prep time, making it a reliable choice for multiple daily meals. Built for anyone cutting or in a calorie deficit who needs maximum protein per calorie spent.
Ingredients
- •Chicken Breast, Boneless Skinless(1134g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Oregano, Dried(8g)
- •Thyme, Dried(8g)
- •Garlic powder(8g)
- •1½ Teaspoons Kosher Salt, Divided
- •¼ teaspoon freshly cracked black pepper
- •Wine, White, Dry(120g)
- •Garlic(30g)
- •Lemon(10g)
- •Lemon Juice, Fresh(30g)
- •Brown sugar(15g)
- •Lemon(504g)
- •Parsley, Fresh
Instructions
- 1Pat the chicken breast dry with paper towels and season both sides with oregano, thyme, garlic powder, salt, and pepper.
- 2Heat the olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering, then add the chicken breast and cook 6–7 minutes per side until golden brown and the internal temperature reaches 165°F when checked with an instant-read thermometer.
- 3While the chicken cooks, mince the fresh garlic, zest the lemon, and juice it into a small bowl; whisk together the white wine, fresh garlic, lemon zest, lemon juice, and brown sugar until the brown sugar dissolves.
- 4Once the chicken reaches 165°F internally, pour the lemon-wine sauce over the chicken in the skillet, reduce heat to medium, and cook 3–4 minutes more, spooning the sauce over the chicken occasionally until it coats evenly.
- 5Slice the remaining lemon into thin rounds and toss into the pan with the chicken and sauce; cook 1–2 minutes more over medium heat to warm through.
- 6Remove the skillet from heat and divide the chicken breast and sauce evenly into 6 airtight containers while hot, allowing to cool to room temperature before sealing.
- 7Chop the fresh parsley and sprinkle over each container or store separately and add fresh before eating.
- 8Refrigerate for up to 4 days or freeze for up to 3 months.
Nutrition — Per Serving
378
calories
45g
protein
15g
fat
- Carbohydrates
- 11g
- Saturated fat
- 2.5g
- Sodium
- 91 mg
- Dietary fiber
- 3.1g
6 servings per batch · ~321g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Lemon Chicken Recipe have per serving?
Each serving delivers 45g of protein and 378 calories with 15g fat and 11g carbs. This is one of the leanest chicken recipes in the PrepForge library by calorie-to-protein ratio.
How long does Easy Lemon Chicken Recipe take to prep?
Quick prep time on the stovetop produces 6 full servings in a single batch. You can have a week's worth of high-protein dinners ready from one cooking session.
Is Easy Lemon Chicken Recipe good for fat loss?
At 378 calories and 45g protein per serving, this recipe is ideal for fat loss phases where caloric deficit is the priority. The minimal carb content (11g) and lean protein density make it a go-to for cutting phases.
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