Lemon Garlic Roast Chicken
This Lemon Garlic Roast Chicken provides 66g protein and 534 calories per serving — enough protein to cover a full meal for most lifters. Eight servings prepare in 35 minutes, delivering exceptional batch-prep value for the entire week. Use this as your anchor protein for multiple meals, hitting 180g+ daily targets without daily cooking.
Ingredients
- •Olive oil(120g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(240g)
- •Parsley, Fresh(15g)
- •Thyme, Fresh(10g)
- •Rosemary, Fresh(5g)
- •4 teaspoons salt (divided)
- •3/4 teaspoon ground black pepper (adjust to your taste)
- •Lemon
- •Yellow Onion
- •Garlic
- •Chicken Breast, Boneless Skinless(2268g)
- •Wine, White, Dry(120g)
Any carton chicken broth labeled "low sodium." Swanson or store brand.
- •Lemon Juice, Fresh(60g)
Instructions
- 1Preheat the oven to 450°F (230°C). Thoroughly pat chicken dry all over with paper towel.
- 2Combine the oil, minced garlic, parsley, thyme, rosemary, 3 teaspoons salt, and pepper in a small bowl. Set aside.
- 3Arrange the lemon slices, onion slices and garlic slices in the base of a 12-inch cast-iron skillet (or oven-proof pan). Place the chicken, skin-side down, on top of the lemon/onion slices. Pour over half of the oil/herbs and rub all over the meat. Turn the chicken over (skin-side up) and pour over remaining oil/herb mixture, rubbing the oil into the meat under the skin as well. Pour the wine and lemon juice into the base of the pan.
- 4Season chicken skin with remaining salt. Roast for 45-55, basting half way through cooking time, until juices run clear when chicken thigh is pierced with a skewer.
- 5Baste again, then broil for a further 5-10 minutes until golden. Remove the chicken from the oven, cover skillet tightly with foil and allow to stand for 10 minutes before serving, allowing the juices to recirculate through the meat.
- 6Cut the chicken into quarters or eighths, sprinkle with a little extra salt and pepper. Serve, drizzled with pan juices and cooked onions/garlic.
Nutrition — Per Serving
534
calories
66g
protein
23g
fat
- Carbohydrates
- 11g
- Saturated fat
- 3.7g
- Sodium
- 135 mg
- Dietary fiber
- 1.0g
8 servings per batch · ~355g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Garlic Roast Chicken have per serving?
Each serving delivers 66g of protein and 534 calories with 23g fat and 11g carbs. This is one of the highest protein yields per serving in the PrepForge library, with minimal carbohydrate content for pure muscle-building focus.
How long does Lemon Garlic Roast Chicken take to prep?
Quick prep on the stovetop produces 8 servings in a single batch, scaling across a full week of lunches and dinners with minimal per-serving time investment. You're getting eight high-protein meals from one cooking session.
Is Lemon Garlic Roast Chicken good for muscle gain?
At 66g protein per serving, this recipe is specifically designed for muscle gain phases where 180-220g daily protein is the target. The calorie density supports the surplus needed for hypertrophy while keeping fat intake moderate.
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