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
- 1Pat the chicken breasts dry thoroughly with paper towels. Mince the fresh garlic, chop the parsley, thyme, and rosemary, and slice the lemon, onion, and additional garlic cloves.
- 2Combine the olive oil, minced garlic, parsley, thyme, rosemary, salt, and pepper in a small bowl and set aside.
- 3Arrange the lemon slices, onion slices, and garlic slices in the base of a 12-inch skillet over medium-high heat. Place the chicken breasts skin-side down on top of the lemon and onion mixture, cook for 4–5 minutes until the skin begins to brown slightly.
- 4Flip the chicken skin-side up and coat both sides with the oil-herb mixture, rubbing it into the meat and under the skin. Pour the white wine and fresh lemon juice into the base of the pan around the chicken.
- 5Cover the skillet with a lid or foil and reduce heat to medium. Cook for 20–25 minutes, basting the chicken halfway through, until an instant-read thermometer inserted into the thickest part of the breast reads 165°F and juices run clear.
- 6Remove the lid, increase heat to medium-high, and cook uncovered for 3–5 minutes until the skin is golden brown and crispy, basting once more.
- 7Remove from heat, cover the skillet tightly with foil, and let rest for 10 minutes.
- 8Cut the chicken into quarters or eighths and divide evenly into 4 airtight containers while hot, distributing the pan juices, cooked onions, and garlic slices among each container. Refrigerate for up to 4 days or freeze for up to 3 months.
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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