Garlic Marinated Chicken
This Garlic Marinated Chicken delivers 41g protein and 412 calories per serving — lean protein with controlled calories for fat loss phases. Four servings cook rapidly on the stovetop, making reheating throughout the week friction-free. Slot this into your prep when you're cutting and need high protein relative to calorie spend.
Ingredients
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(60g)
- •Garlic(180g)
- •Oregano, Dried(8g)
- •1/2 tsp salt ($0.02)
- •Freshly cracked pepper ($0.02)
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
Instructions
- 1Add the olive oil, lemon juice, garlic, oregano, salt, and pepper to a bowl or a large zip top bag. Stir the ingredients in the dish until combined.
- 2If using breasts, fillet each chicken breast into two thinner pieces. Place the chicken in the bag or in a shallow dish, then pour the marinade over top, making sure the chicken pieces are completely covered in marinade. Marinate the chicken for 30 minutes, or up to 8 hours (refrigerated), turning occasionally to maximize the chicken's contact with the marinade.
- 3When ready to cook, heat a large skillet over medium. Transfer the chicken from the marinade to the hot skillet and cook on each side until well browned and cooked through (about 5-7 minutes each side, depending on the size of the pieces). Cook two pieces at a time to avoid overcrowding the skillet, which can cause juices to pool and prevents browning. Discard the excess marinade.
- 4Transfer the cooked chicken from the skillet to a cutting board and let rest for five minutes before slicing and serving.
Nutrition — Per Serving
412
calories
41g
protein
20g
fat
- Carbohydrates
- 17g
- Saturated fat
- 3.1g
- Sodium
- 85 mg
- Dietary fiber
- 1.8g
4 servings per batch · ~247g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Marinated Chicken have per serving?
Each serving delivers 41g of protein with just 412 calories — a high protein-to-calorie ratio that supports muscle growth. Macro split is 20g fat and 17g carbs, keeping you lean while hitting protein targets.
How long does Garlic Marinated Chicken take to prep?
This quick prep recipe makes 4 servings efficiently, allowing you to batch-cook marinated chicken for multiple meals throughout the week. Fast prep time means minimal time investment for high protein output.
Is Garlic Marinated Chicken good for muscle gain?
At 41g protein and 412 calories per serving, this recipe is built for muscle gain phases where maximizing protein intake matters most. The low carb count makes it adaptable to your carb targets around training windows.
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