Rosemary Chicken
This Rosemary Chicken provides 39g protein and 421 calories per serving, batching into 4 servings with quick stovetop preparation. The calorie-to-protein ratio makes this useful for lifters managing moderate caloric intake while maintaining muscle during a cut. Works as a reliable dinner protein that doesn't overcommit your daily calorie allowance.
Ingredients
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 Teaspoon Kosher Salt, Plus More For Serving
- •Shallot
- •Garlic
- •Rosemary, Fresh(15g)
- •Low Sodium Chicken Broth(240g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Orange Zest(5g)
- •Lemon Juice, Fresh(5g)
- •¼ teaspoon freshly cracked black pepper
- •Butter(60g)
- •Cooked Rice Or Couscous, For Serving
Instructions
- 1Heat 2 tablespoons of the oil in a large skillet or braiser over medium-high heat. Season the chicken all over with the salt.
- 2Once the oil is glistening, add the chicken to the skillet. Cook until browned, 3-4 minutes per side. Continue cooking, turning occasionally, until the internal temperature of the chicken reaches 165°F on an instant-read thermometer, 5-6 minutes more. Transfer the chicken to a plate.
- 3Reduce the heat to medium and add the remaining 1 tablespoon of olive oil to the skillet. Add the shallot and cook, stirring, until lightly browned, 2-3 minutes. Stir in the garlic and rosemary and cook until fragrant, about 1 minute more. Stir in the chicken stock and mustard and bring to a simmer over high heat. Once simmering, reduce the heat to medium-low and cook until reduced by half, 2-3 minutes.
- 4Stir in the lemon zest, lemon juice, pepper, and butter until the butter melts. Taste and season with salt and more lemon juice if desired. Return the chicken to the skillet and turn to coat.
- 5Serve the chicken and sauce over rice or couscous.
Nutrition — Per Serving
421
calories
39g
protein
28g
fat
- Carbohydrates
- 1g
- Saturated fat
- 10.3g
- Sodium
- 267 mg
- Dietary fiber
- 0.7g
4 servings per batch · ~264g each
Macro data sourced from USDA FoodData Central
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How much protein does Rosemary Chicken have per serving?
Each serving provides 39g of protein and 421 calories with 28g fat and 1g carbs. This is a moderate protein option with minimal carbohydrates, focused on pure protein and fat for satiety.
How long does Rosemary Chicken take to prep?
Quick prep yields 4 servings, perfect for a 4-day meal rotation or splitting across multiple meals in a single week. The stovetop method minimizes active cooking time for batch prepping.
Is Rosemary Chicken good for fat loss?
At 421 calories and 39g protein per serving with virtually no carbs (1g), this recipe fits fat-loss phases where you need filling meals with lean protein and controlled calories. The high protein-to-calorie ratio supports satiety on a deficit.
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