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Healthy Low Calorie Garlic Lemon Chicken - Bright, Flavorful, and Light

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 4 small boneless, skinless chicken breasts (about 1.5 lbs total), pounded to even thickness
  • 1 1/2 tablespoons olive oil, divided
  • 4 cloves garlic, finely minced
  • Zest of 1 lemon
  • Juice of 1–2 lemons (about 3–4 tablespoons), plus extra wedges for serving
  • 1/2 cup low-sodium chicken broth
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey (optional, balances acidity without much sugar)
  • 1 teaspoon dried oregano or Italian seasoning
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder (optional for extra garlic kick)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped fresh parsley (or basil) for garnish
  • Lemon slices for garnish (optional)

Method
 

  1. Prep the chicken: Pat chicken breasts dry with paper towels. If thick, gently pound to an even 1/2–3/4 inch. Even thickness means even cooking and juicier meat.
  2. Season well: In a small bowl, mix salt, pepper, oregano, paprika, and garlic powder. Rub 1 tablespoon olive oil over the chicken, then sprinkle the seasoning blend on both sides.
  3. Make the lemon-garlic mix: In another bowl, whisk lemon juice, lemon zest, chicken broth, Dijon, honey (if using), and minced garlic.
  4. Quick sear: Heat a large oven-safe skillet over medium-high heat. Add remaining 1/2 tablespoon olive oil. Sear chicken 2–3 minutes per side until lightly golden. Don’t cook through yet.
  5. Add the sauce: Reduce heat to medium. Pour the lemon-garlic mixture into the skillet around the chicken. Spoon some over the tops.
  6. Finish in the oven or on the stove: Oven: Transfer skillet to a 375°F (190°C) oven and cook 8–12 minutes, until internal temp reaches 165°F (74°C).
  7. Stovetop: Cover and simmer on low for 8–10 minutes, flipping once, until cooked through.
  8. Rest and reduce: Move chicken to a plate and tent loosely with foil. Simmer sauce 2–3 minutes to slightly thicken. Taste and adjust salt, pepper, or lemon.
  9. Serve: Return chicken to the pan to coat in sauce. Garnish with fresh parsley and lemon slices. Serve with steamed green beans, roasted broccoli, a simple salad, or cauliflower rice.