If you’re looking for an easy, healthy dinner option that’s bursting with flavor, this Lemon Roasted Chicken Breast recipe is just what you need. With just a few simple ingredients—lemon, garlic, and rosemary—you can create a delicious dish that’s perfect for a weeknight meal or a special occasion.
Why This Recipe Works
- Chicken Breast: Lean, high in protein, and low in fat, chicken breast is a great source of essential nutrients, making it perfect for a balanced, healthy diet.
- Lemon: Lemon juice adds a bright, zesty flavor and helps tenderize the chicken, keeping it juicy and flavorful.
- Garlic: Adding garlic deepens the flavor with a rich, aromatic touch, known for its anti-inflammatory and immune-boosting benefits.
- Rosemary: Fresh rosemary brings an earthy, pine-like flavor that pairs beautifully with the chicken and lemon, while also offering anti-inflammatory properties.
Recipe: Lemon Roasted Chicken Breast
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 large lemon (zested and juiced)
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp fresh rosemary, chopped (or ½ tsp dried rosemary)
- Salt and pepper to taste
- Optional: extra lemon slices for garnish
Instructions:
- Preheat your oven to 375°F (190°C).
- In a small bowl, combine the lemon juice, lemon zest, minced garlic, olive oil, rosemary, salt, and pepper to create a marinade.
- Place the chicken breasts in a baking dish and pour the marinade over them, making sure they are well coated. Let them marinate for at least 15 minutes (or up to 2 hours in the fridge for deeper flavor).
- Bake the chicken in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (75°C) and the chicken is fully cooked.
- Remove from the oven and let the chicken rest for 5 minutes before serving. Garnish with extra lemon slices and fresh rosemary if desired.
Health Benefits of Lemon and Garlic
This Lemon Roasted Chicken Breast is not only delicious but also packed with health benefits:
- Lemon is rich in vitamin C, which supports immune function, aids in collagen production, and enhances iron absorption.
- Garlic contains compounds that support heart health, reduce blood pressure, and have anti-inflammatory and antioxidant effects.
- Chicken Breast provides lean protein, which is essential for muscle repair and maintenance, while being low in calories and fat.
Perfect for Meal Prep
This dish is great for meal prepping. You can make a large batch and store the cooked chicken breasts in the fridge for up to 4 days. Use the roasted chicken in salads, sandwiches, or wraps for a quick and healthy meal throughout the week.
Customizing Your Lemon Roasted Chicken
- Add Veggies: You can roast vegetables like carrots, broccoli, or sweet potatoes alongside the chicken to make it a one-pan meal.
- Spice it Up: If you like a bit of heat, sprinkle some chili flakes or cayenne pepper into the marinade.
- Change the Herbs: Don’t have rosemary? Try thyme, oregano, or parsley for a different herbaceous flavor.
- Make it Dairy-Free: If you want to add more creaminess, mix some dairy-free yogurt or coconut cream into the marinade for an extra layer of richness.
This dish can be served with a side of quinoa, roasted potatoes, or steamed veggies for a complete, balanced meal that’s both satisfying and nourishing.