Lemon pepper chicken is the perfect meal for those looking to enjoy something flavorful yet light. This dish not only tantalizes your taste buds with its zesty, peppery flavors but also offers numerous health benefits. Whether you're a home cook eager to try something new or a health-conscious individual seeking a nutritious meal, lemon pepper chicken has something for everyone.
Ingredients
Before we get started, gather these ingredients:
- 4 fresh chicken breasts
- 2 lemons (both juice and zest)
- 2 tablespoons black pepper (freshly ground for best results)
- 2 tablespoons olive oil
- Salt to taste
- Optional herbs (like thyme or rosemary) for added flavor
- Optional garlic powder or onion powder for customization
Preparation
Follow these steps to prepare your chicken:
- Clean the Chicken:
- Rinse the chicken breasts under cold water and pat them dry with paper towels.
- Marinate:
- In a bowl, mix the lemon juice, lemon zest, olive oil, black pepper, and salt.
- Place the chicken breasts in a large zip-lock bag or bowl and pour the marinade over them.
- Ensure each piece of chicken is well-coated. Seal the bag or cover the bowl and refrigerate for at least 30 minutes (or up to 2 hours for deeper flavor).
Cooking Instructions
There are two great methods to cook your lemon pepper chicken:
Oven-Baking
- Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Bake:
- Place the marinated chicken breasts on a baking sheet lined with parchment paper.
- Bake for 25-30 minutes, or until the internal temperature reaches 165°F (74°C).
- Rest:
- Remove from the oven and allow the chicken to rest for 5 minutes before serving.
Grilling
- Preheat the Grill:
- Preheat your grill to medium-high heat.
- Grill:
- Place the marinated chicken breasts on the grill.
- Cook for 6-8 minutes on each side, or until the internal temperature reaches 165°F (74°C).
- Rest:
- Remove from the grill and allow the chicken to rest for 5 minutes before serving.
Serving Suggestions
Here are some ideas for serving your lemon pepper chicken:
- With Healthy Sides:
- Pair the chicken with steamed vegetables, quinoa, or a fresh garden salad.
- In Salads:
- Slice the chicken and add it to a Caesar salad or a mixed greens salad for a nutritious boost.
- In Wraps:
- Incorporate the chicken into whole grain wraps with fresh veggies and a light dressing.
Health Benefits
Lemon pepper chicken offers several nutritional benefits:
- High in Protein:
- Chicken breast is an excellent source of lean protein, which is essential for muscle growth and repair.
- Low in Calories:
- This dish is low in calories, making it a great choice for those watching their caloric intake.
- Rich in Vitamins and Antioxidants:
- Lemons provide vitamin C and antioxidants, boosting your immune system and overall health.
- Healthy Fats:
- Using olive oil adds healthy monounsaturated fats, which are beneficial for heart health.
Conclusion
Lemon pepper chicken is a delicious and nutritious dish that's easy to make at home. With its zesty flavor and health benefits, it's sure to become a favorite in your meal rotation. Give it a try and enjoy a meal that's as good for your taste buds as it is for your body!
Got your ingredients ready? Start cooking today and savor the delightful flavors of lemon pepper chicken!
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