Garlic Butter Crispy Roast Chicken
This Garlic Butter Crispy Roast Chicken delivers 106g protein and 748 calories per serving — one of the highest single-serving protein options available for dedicated lifters. Four servings batch-cook on the stovetop in minimal time, covering nearly your entire daily protein need in one meal. Perfect for hitting aggressive 200g+ protein targets without multiple cooking sessions.
Ingredients
- •Chicken Breast, Boneless Skinless(1814g)
- •Unsalted Butter(60g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Wine, White, Dry(60g)
- •Lemon
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste)
- •Parsley, Fresh(30g)
- •Garlic(240g)
- •Garlic
- •Rosemary, Fresh
Instructions
- 1Pat the chicken breasts dry with paper towels and season generously on both sides with salt and pepper.
- 2Mince the garlic and finely chop the fresh parsley and rosemary. Cut the lemon in half.
- 3Heat the olive oil and butter together in a large skillet over medium-high heat for 1–2 minutes until the butter is melted and foaming. Add the minced garlic and cook for 30 seconds until fragrant.
- 4Place the chicken breasts in the skillet and cook for 6–8 minutes over medium-high heat until golden brown on the first side, then flip and cook for another 6–8 minutes until the second side is golden and the internal temperature reaches 165°F when measured in the thickest part.
- 5Pour the white wine into the skillet around the chicken, add the chopped rosemary and parsley, and squeeze in the juice from half the lemon. Cook for 2–3 minutes over medium heat until the sauce reduces slightly and the chicken is no longer pink inside.
- 6Remove the skillet from heat and divide the chicken breasts and pan sauce evenly into 4 airtight containers while hot. Place lemon wedges alongside each portion.
- 7Cool the containers to room temperature, then seal and refrigerate for up to 4 days. Reheat gently in a skillet over medium heat for 3–4 minutes until warmed through, or microwave in a covered container for 2–3 minutes, adding a splash of water if needed to restore sauce.
Nutrition — Per Serving
748
calories
106g
protein
36g
fat
- Carbohydrates
- 21g
- Saturated fat
- 4.2g
- Sodium
- 221 mg
- Dietary fiber
- 1.5g
4 servings per batch · ~562g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Butter Crispy Roast Chicken have per serving?
Each serving delivers 106g of protein with 748 calories, 36g fat, and 21g carbs. This is one of the highest single-serving protein amounts available and hits the protein target for an entire day's requirement for most lifters in one meal.
How long does Garlic Butter Crispy Roast Chicken take to prep?
Classified as quick prep and produces 4 servings from one stovetop session. This allows you to batch-prepare your primary protein source for the week efficiently.
Is Garlic Butter Crispy Roast Chicken good for muscle gain?
At 106g protein and 748 calories per serving, this is a premium muscle-building option that covers most daily protein needs in a single meal. The caloric density supports a surplus for hypertrophy training phases.
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