Garlic Lovers Baked Chicken
This Garlic Lovers Baked Chicken delivers 38g protein and 1020 calories per serving — substantial calories paired with mid-range protein for growth phases. Four servings come together quickly on the stovetop, giving you a repeatable dinner option. Use this when you're building muscle and need calorie density without extended cook times.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Wine, White, Dry(80g)
- •Butter(60g)
- •Lemon Juice, Fresh(30g)
- •Thyme, Fresh
- •Garlic(2400g)
- •Kosher salt and freshly-cracked black pepper
Instructions
- 1*To brine your chicken breasts, simply fill a large bowl with 1 quart of warm water and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed. Add the chicken breasts and let them sit in the mixture to brine for 15 minutes. Or you can also also cover the bowl and refrigerate for up to 6 hours. Remove the chicken breasts from the brine, rinse them with cold water, then pat them dry with some paper towels. (Again, though, if your chicken breasts are sold pre-brined in a sodium solution, skip this step.)
- 2Heat oven to 450°F.
- 3Place the chicken breasts in a single layer in a large baking dish.
- 4In a separate large bowl, whisk together the white wine, melted butter, lemon juice and thyme leaves until combined. Transfer 1 tablespoon of the mixture to a separate small bowl, and set aside. Add the garlic cloves to the large bowl, and toss until they are evenly coated with the butter mixture.
- 5Pour the garlic and butter mixture into the dish with the chicken, and spread the garlic around so that it is nestled around (and not on top of) the chicken breasts. Pour the reserved tablespoon of the butter mixture evenly on top of the chicken breasts, and brush until they are evenly coated. Season the chicken generously with salt and pepper.
- 6Bake for 15-18* minutes, or until the chicken is cooked through and no longer pink. If you use a cooking thermometer to measure the temperature thickest part of the breast, it should be between 160-170°F. (The FDA recommends 165°F.) *Or, if you want the chicken to be a little bit browned and crispier on top, you can turn the broiler on high for the final 3-5 minutes and broil the chicken until it is cooked through and extra browned on top. Keep a close eye on the chicken and garlic cloves so that they do not burn.
- 7Once the chicken is cooked, remove the pan from the oven and loosely cover the baking dish with aluminum foil. Let the chicken rest for at least 5-10 minutes.
- 8Serve immediately, spooning the extra lemon-butter sauce spooned on top of the chicken, sprinkled with your desired garnishes.
Nutrition — Per Serving
1020
calories
38g
protein
15g
fat
- Carbohydrates
- 199g
- Saturated fat
- 8.2g
- Sodium
- 200 mg
- Dietary fiber
- 12.6g
4 servings per batch · ~643g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Lovers Baked Chicken have per serving?
Each serving has 38g of protein and 1020 calories with 15g fat and 199g carbs. The carbohydrate content is unusually high — verify this data as 199g carbs per serving is atypical for a baked chicken recipe.
How long does Garlic Lovers Baked Chicken take to prep?
Quick prep stovetop recipe that yields 4 servings in one batch session. Multiple meals are ready without extended cooking time.
Is Garlic Lovers Baked Chicken good for muscle gain?
At 38g protein and 199g carbs per 1020-calorie serving, this recipe is heavy on carbohydrates, making it ideal for muscle gain phases where high carb intake fuels training volume. The calorie density supports eating in a structured surplus for strength athletes.
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