If you’re following a carb-free or keto diet and are looking for a light, protein-rich, and flavorful main course, our lemon and herb chicken breast is the perfect solution.
This quick and easy recipe enhances the juiciness of the chicken with the freshness of lemon and the intense aroma of herbs, without the addition of heavy dressings.
Perfect for a fit dinner or a light lunch that doesn’t sacrifice taste.
Find out how to prepare this aromatic and healthy baked chicken in just a few simple steps!
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- PENNE WITH LIGHT EGGPLANT SAUCE
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 10 Minutes
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Oven, Air Frying
- Cuisine: Italian
- Seasonality: Spring, Summer, All seasons
- Energy 127.61 (Kcal)
- Carbohydrates 0.34 (g) of which sugars 0.06 (g)
- Proteins 29.09 (g)
- Fat 1.18 (g) of which saturated 0.40 (g)of which unsaturated 0.63 (g)
- Fibers 0.09 (g)
- Sodium 181.20 (mg)
Indicative values for a portion of 195 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 chicken breasts
- 2 lemons (Organic)
- g herbs
- 2 cloves garlic
- 1 tbsp extra virgin olive oil
- to taste salt
- 1 pinch black pepper
Tools
- 1 Cutting board BAOHUAHU
- 1 Citrus juicer
- 1 Lemon zester
Steps
Preparing the Chicken: Cuts for Even Cooking and Intense Flavor.
Start by briefly rinsing the chicken breasts under cold running water and patting them dry with paper towels to remove excess moisture.
Place each chicken breast on a cutting board and, using a sharp knife, make shallow cuts on the top side, creating a sort of “grid”.
These cuts will help the heat penetrate more evenly during cooking and allow the lemon and herb flavors to better season the meat.
Aromatic Marination: A Bath of Freshness and Aroma.
In a medium bowl, mix the grated zest of one lemon (avoiding the bitter white part), the juice of both lemons, finely chopped fresh herbs (rosemary, thyme, sage, oregano), chopped garlic (if using), a pinch of sea salt, and a grind of fresh black pepper.
Add a drizzle (about 1 tablespoon) of extra virgin olive oil.
Mix well to combine all ingredients. Submerge the chicken breasts in the marinade, ensuring they are well covered.
Cover the bowl with plastic wrap and let marinate in the refrigerator for at least 30 minutes.
If you have more time, you can let them marinate for a couple of hours for an even more intense flavor.
Preparing the Baking Sheet: A Lemon Bed for Fragrant Chicken.
Preheat the oven to 350°F (180°C) for at least 15 minutes. Line a baking sheet with parchment paper (optional).
Slice the remaining lemon into thin rounds and place them on the bottom of the baking sheet.
This will create a fragrant bed for the chicken during cooking, adding additional lemon aroma and helping to keep the meat moist.
Oven Cooking: Juicy and Golden Chicken.
Remove the chicken breasts from the marinade (don’t discard the marinade!).
Place the chicken breasts over the lemon slices in the baking sheet. Pour the remaining marinade over the chicken.
If desired, you can add another drizzle (about 1 tablespoon) of extra virgin olive oil over the chicken breasts. Bake the tray in the preheated oven for about 20-30 minutes.
The cooking time will depend on the size and thickness of the chicken breasts.
To ensure the chicken is perfectly cooked and stays juicy, use a kitchen thermometer: the internal temperature at the center of the chicken breast should reach 165°F (75°C).
The meat should be white, not pink.
Rest and Serve: A Final Touch of Freshness.
Once cooked, remove the chicken from the oven and let it rest on the sheet for about 5-10 minutes before serving.
This step allows the internal juices to redistribute, making the meat even more tender and juicy.
Serve the chicken breasts hot, accompanied by the cooked lemon slices and, if desired, with a light side of grilled vegetables or a mixed salad for a complete and carb-free meal.
Storage:
Keep Your Lemon Chicken Fresh.
The cooked lemon chicken breast can be stored in an airtight container in the refrigerator for up to 2-3 days.
Freezing is not recommended as it may alter the texture of the meat.
Chef’s Tips:
Tricks for Perfect Lemon Chicken
Choose chicken breasts of similar sizes to ensure even cooking.
Do not overcook the chicken to prevent it from becoming dry. Using a thermometer is the most precise method.
Extended marination will intensify the chicken’s flavor.
You can add other flavors to the marinade, such as a pinch of paprika or chili for a spicy touch.
Delicious Variations:
Customize Your Lemon Chicken
Pan-fried lemon chicken:
You can cook the marinated chicken breasts in a pan with a drizzle of oil until golden and fully cooked. Deglaze with a bit of white wine for extra flavor.
Lemon and honey chicken (non-keto): If you’re not following a carb-free diet, you can add a tablespoon of honey to the marinade for a sweet and sour touch.
Chicken with olives and capers: Add Taggiasca olives and desalted capers to the baking sheet during cooking for a more intense Mediterranean flavor.
Various Notes:
Useful Information
This recipe is naturally carb-free, making it suitable for keto and low-carb diets.
It is an excellent source of lean proteins.
The addition of garlic is optional, but it adds extra flavor.
FAQ (Frequently Asked Questions)
FAQ: Frequently Asked Questions on Lemon Chicken Breast
Can I use other cuts of chicken for this lemon and herb recipe?
Yes, you can also use chicken thighs or drumsticks. Keep in mind that the cooking times will be different, and you’ll need to ensure the internal temperature reaches 180°F (82°C) for thighs and drumsticks.
How long should I marinate the chicken breast for optimal flavor?
A minimum of 30 minutes of marination is recommended to flavor the chicken. However, for a more intense flavor, you can marinate the chicken in the refrigerator for up to 2-3 hours.
Can I add vegetables to the baking sheet along with the lemon chicken?
Absolutely! Vegetables like broccoli, cauliflower, bell peppers, or zucchini cut into chunks cook well with the chicken. Add them to the baking sheet about 15-20 minutes after placing the chicken in the oven, depending on their size and cooking times.
Can I use bottled lemon juice instead of fresh lemon?
Fresh lemon juice provides a brighter, more aromatic flavor to the recipe. If possible, it’s preferable to use fresh lemons. However, if unavailable, you can use high-quality bottled lemon juice.
How can I prevent the chicken breast from becoming dry during oven cooking?
To keep the chicken breast juicy, avoid overcooking it. Using a kitchen thermometer is the best way to check its doneness. Additionally, marinating helps retain the moisture of the meat.
Can I make this recipe without extra virgin olive oil?
Yes, you can omit the extra virgin olive oil if you prefer a completely fat-free version. However, a drizzle of oil contributes to the flavor and helps maintain the chicken’s juiciness.
