Roasted Lemon Herb Chicken
This Roasted Lemon Herb Chicken is a bright, high-protein main dish made with simple Mediterranean-inspired ingredients. Gluten-free, low-carb, and heart-healthy, it’s a versatile recipe perfect for meal prep, salads, wraps, or pairing with your favourite sides.
- Suitable for diets:
- Gluten Free
- High-Protein
- Mediterranean
Servings:
Why Diabetes Friendly?
- High Protein: Lean chicken breast provides substantial protein, helping stabilize blood sugar levels.
- Low Carbohydrate: The recipe contains minimal carbohydrates, reducing glucose impact.
- Healthy Fats: Olive oil contributes heart-healthy monounsaturated fats.
- No Added Sugar: The marinade contains no added sugars or sweeteners.
- Balanced Sodium: Moderate salt content supports flavour without excessive sodium intake.
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Equipment
- Small mixing bowl
- Zester (or microplane)
- Baking dish (or sheet pan)
Ingredients
- chicken breasts (boneless, skinless ) 2
- olive oil 1 tbsp
- zested 1 lemon
- lemon juice (fresh) 2 tbsp
- Dijon mustard 2 tsp
- garlic (minced (or 1 tsp garlic powder)) 2 cloves
- dried Italian seasoning 1 tsp
- paprika ½ tsp
- sea salt 1 pinch
- black pepper ½ tsp
- parsley (chopped (optional garnish)) 1 tsp
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Cooking Tips
- Proper Drying: Patting chicken dry helps the marinade adhere better and improves browning.
- Marinating Time: Allow at least 15 minutes for deeper lemon-garlic flavour penetration.
- Temperature Check: Use a meat thermometer and remove chicken at 155–160°F; it will continue cooking while resting.
- Resting Period: Let chicken rest 5–10 minutes before slicing to retain juices.
- Broiling Finish: Broiling at the end enhances caramelization and colour.
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Instructions
- Preheat your oven to 400°F (200°C). Line a small baking dish or sheet pan with parchment paper or lightly grease it.
- Pat the chicken completely dry with paper towel.2 chicken breasts
- In a small bowl, whisk together olive oil, lemon zest, lemon juice, Dijon mustard, garlic, Italian seasoning, paprika, salt, and pepper until well combined.1 tbsp olive oil, 1 lemon zested, 2 tbsp lemon juice, 2 tsp Dijon mustard, 2 cloves garlic, 1 tsp dried Italian seasoning, ½ tsp paprika, 1 pinch sea salt, ½ tsp black pepper
- Rub the mixture evenly over the chicken, coating both sides well. Let it marinate for 15–30 minutes if you have time (even 10 minutes helps with flavour).
- Place the chicken in the baking dish and roast uncovered for 18–22 minutes, until the internal temperature reaches about 155–160°F.
- Switch the oven to BROIL (high) and broil for 2–4 minutes.
- Finish with parsley and extra lemon zest before serving.1 tsp parsley
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FAQ
- Can I grill this instead of bake it?
Yes, grill over medium heat for about 6–7 minutes per side until fully cooked. - How do I keep chicken from drying out?
Avoid overcooking and always allow it to rest before slicing. - Can I meal prep this recipe?
Yes, store cooked chicken in the refrigerator for up to 4 days. - Can I use chicken thighs instead?
Yes, adjust cooking time as thighs may require slightly longer. - What sides pair well with this?
Roasted vegetables, quinoa, Greek salad, or steamed greens complement it well.
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Nutrition
Per serving
Calories: 335.9kcal
Carbohydrates: 3.7g
Fiber: 1.1g
Sugar: 0.6g
Fat: 13.2g
Saturated Fat: 2.3g
Trans Fat: 0.03g
Protein: 48.6g
Nutrition Facts
Roasted Lemon Herb Chicken
Serving Size
1 chicken breast
Amount per Serving
Calories
335.9
% Daily Value*
Fat
13.2
g
20
%
Saturated Fat
2.3
g
14
%
Trans Fat
0.03
g
Cholesterol
144.6
mg
48
%
Sodium
338.1
mg
15
%
Potassium
902.7
mg
26
%
Carbohydrates
3.7
g
1
%
Fiber
1.1
g
5
%
Sugar
0.6
g
1
%
Protein
48.6
g
97
%
Vitamin C
10.1
mg
12
%
Vitamin D
0.2
µg
1
%
Calcium
40.9
mg
4
%
Iron
1.5
mg
8
%
Magnesium
67.3
mg
17
%
Zinc
1.4
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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