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
- 1Preheat the oven to 400°F with a rack in the center position.
- 2Pat the chicken dry and place them in a 9x13-inch baking dish.
- 3In a small bowl, combine the olive oil, oregano, thyme, garlic powder, 1 teaspoon of the salt, and pepper. Coat the chicken all over with the mixture.
- 4In the same bowl, mix together the wine, garlic, lemon zest, lemon juice, brown sugar, and remaining ½ teaspoon of the salt. Pour the sauce over chicken and nestle the lemon slices in between the breasts if using.
- 5Bake for 15 minutes, then remove the dish from the oven and baste the chicken with the juices. Return the dish to the oven and bake for another 15 minutes, or until the internal temperature of the chicken reaches 165°F on an instant-read thermometer.
- 6Serve chicken family-style, sprinkled with parsley, if using.
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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