Ingredients:
- For the Marinade:
- 4 boneless, skinless chicken breasts
- Juice of 2 large lemons (about 1/4 cup)
- Zest of 1 lemon
- 1/4 cup olive oil
- 4 garlic cloves, minced
- 2 teaspoons fresh thyme, chopped (or 1 teaspoon dried thyme)
- 1 teaspoon fresh rosemary, chopped (or 1/2 teaspoon dried rosemary)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon honey (optional, to balance acidity)
- Salt and pepper to taste
- For Cooking:
- 2 tablespoons olive oil (for searing)
- Extra lemon slices for garnish (optional)
- Fresh parsley for garnish (optional)
Instructions:
1. Marinate the Chicken:
Start by preparing the marinade. In a bowl, combine the lemon juice, lemon zest, olive oil, minced garlic, thyme, rosemary, Dijon mustard, honey (if using), salt, and pepper. Mix well until the ingredients are fully combined.
Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Seal the bag (or cover the dish) and refrigerate for at least 30 minutes, preferably 2-4 hours for maximum flavor. You can also marinate overnight for even more intense flavors.
2. Prepare the Chicken for Cooking:
Once the chicken has marinated, remove it from the fridge and let it sit at room temperature for about 10-15 minutes. This helps the chicken cook more evenly. Discard the excess marinade.
3. Sear the Chicken:
Heat a large skillet or grill pan over medium-high heat and add 2 tablespoons of olive oil. Once the oil is hot, carefully add the chicken breasts. Cook the chicken for 5-6 minutes on each side, or until it develops a golden-brown crust. The internal temperature should reach 165°F (75°C).
If you notice the chicken browning too quickly before it is fully cooked through, reduce the heat to medium and cover the skillet to allow it to cook evenly without burning.
4. Rest and Slice the Chicken:
Once the chicken is cooked, transfer it to a cutting board. Allow it to rest for 5 minutes before slicing. Resting ensures that the juices redistribute within the meat, making the chicken more tender and flavorful.
5. Garnish and Serve:
To serve, slice the chicken breasts into strips or leave them whole, depending on your preference. Garnish with fresh lemon slices and chopped parsley for an extra burst of color and freshness. You can also drizzle some of the pan juices over the chicken for additional flavor.
Serving Suggestions:
This Lemon Herb Chicken pairs beautifully with a variety of side dishes. Consider serving it alongside a light green salad, roasted vegetables, or a creamy mashed potato. For a healthier option, pair it with steamed quinoa or a refreshing cucumber salad.
Tips for Perfecting Your Lemon Herb Chicken:
- Even Thickness: For even cooking, pound the chicken breasts to an even thickness before marinating. This ensures that they cook uniformly, preventing some parts from being overcooked while others remain underdone.
- Resting Time: Resting the chicken after cooking is crucial. Cutting into the chicken immediately after cooking causes the juices to run out, leaving you with drier meat.
- Grilling Option: If you prefer grilling, this recipe works wonderfully on a grill. Preheat the grill to medium-high and cook the chicken for about 5-6 minutes per side, until fully cooked through.
- Meal Prep: This chicken recipe is perfect for meal prep. Cook a large batch and store it in the fridge for up to 4 days. You can use the leftovers in salads, wraps, or sandwiches throughout the week.
- Adding Vegetables: For a one-pan meal, you can add vegetables like asparagus, green beans, or cherry tomatoes to the skillet. They’ll soak up the flavors of the lemon herb marinade and cook alongside the chicken.
The Science Behind the Marinade:
The combination of acid (lemon juice), oil (olive oil), and seasonings creates a well-balanced marinade that not only adds flavor but also tenderizes the meat. The lemon juice breaks down the protein fibers, resulting in tender chicken, while the olive oil helps retain moisture during cooking.
Using fresh herbs like thyme and rosemary brings aromatic flavors that complement the acidity of the lemon. Garlic adds a pungent depth, while Dijon mustard provides a subtle tang that balances the marinade. Adding honey is optional but recommended if you find the lemon juice too acidic, as it provides a slight sweetness.
Nutritional Information:
This dish is a healthy and low-calorie option. Each serving provides a good amount of lean protein while being low in carbohydrates and fats. The use of olive oil offers heart-healthy monounsaturated fats, while the fresh herbs and lemon juice bring essential antioxidants and vitamin C.
Leftovers and Storage:
If you have leftovers, store them in an airtight container in the fridge for up to 4 days. You can reheat the chicken gently in the microwave or on the stovetop. If reheating, add a splash of chicken broth or lemon juice to maintain moisture.
Lemon Herb Chicken also freezes well. Cool the cooked chicken completely, wrap it tightly in plastic wrap or aluminum foil, and place it in a freezer-safe bag. It will keep for up to 2 months in the freezer.
Pairing Suggestions:
For a complete Mediterranean-inspired meal, serve your Lemon Herb Chicken with sides like tzatziki, hummus, or a Greek salad. A glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio, complements the bright citrus notes in the dish perfectly.