Lemon Basil Chicken
Lemon Basil Chicken delivers 56g protein and 457 calories per serving—substantial macros in a lean preparation. This 4-serving stovetop recipe preps quickly, letting you batch cook and reduce the number of cooking sessions during your training week.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion(240g)
- •Garlic(240g)
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Soy Sauce, Low Sodium(30g)
- •1/4 teaspoon ground black pepper
- •Spinach(1200g)
- •Orange Zest(15g)
- •Lemon Juice, Fresh(30g)
- •Basil, Fresh(480g)
- •Kosher salt and pepper (to taste)
- •Rice, Brown, Long-Grain
Instructions
- 1In a large skillet, heat the olive oil over medium. Once hot, add the onion and cook, stirring often, until softened, about 4 minutes. Add the garlic and cook until fragrant, about 30 additional seconds.
- 2Add the chicken, increase the heat to medium high, and let cook for 3 minutes, browning all sides. Stir in the soy sauce and black pepper. Let cook until the chicken is completely cooked through, about 3 minutes longer.
- 3Stir in the spinach a few handfuls at a time, letting the heat of the pan wilt it as you go. Stir in the lemon zest, lemon juice, and basil. Cook and stir just until the basil is wilted, about 1 additional minute. Taste and season with additional salt or pepper as desired. Serve warm with rice as desired.
Nutrition — Per Serving
457
calories
56g
protein
11g
fat
- Carbohydrates
- 41g
- Saturated fat
- 1.8g
- Sodium
- 601 mg
- Dietary fiber
- 11.3g
4 servings per batch · ~733g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Basil Chicken have per serving?
Each serving contains 56g of protein and 457 calories with only 11g fat and 41g carbs. The high protein and low fat make this one of the leanest protein options in the PrepForge library.
How long does Lemon Basil Chicken take to prep?
Quick prep time on the stovetop yields 4 servings, making this suitable for 4 individual meals or splitting across multiple days depending on your meal prep schedule.
Is Lemon Basil Chicken good for muscle gain?
At 56g protein and 457 calories per serving with reasonable carbs for glycogen support, this recipe is excellent for muscle gain. The lean macro profile allows you to hit high daily protein targets without excess calories or fat interfering with your surplus structure.
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