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High Protein Low Calorie Lemon Garlic Chicken Thighs - Bright, Juicy, and Meal-Prep Friendly

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

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken thighs (about 6–8 thighs)
  • 2 large lemons (zest of 1, juice of both)
  • 4–5 garlic cloves, minced
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey (optional, for balance)
  • 1 teaspoon kosher salt (plus more to taste)
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano or Italian seasoning
  • 1/2 teaspoon paprika (smoked or sweet)
  • 1/4 teaspoon red pepper flakes (optional)
  • Fresh parsley, chopped (for garnish)
  • Cooking spray or a small amount of oil for the pan
  • Lemon wedges, for serving

Method
 

  1. Trim and prep: Pat the chicken thighs dry with paper towels. Trim any large visible fat to keep calories in check.
  2. Make the marinade: In a bowl, whisk lemon zest, lemon juice, garlic, olive oil, Dijon, honey (if using), salt, pepper, oregano, paprika, and red pepper flakes.
  3. Marinate: Add the chicken, toss to coat, and refrigerate for at least 20–30 minutes. For the best flavor, marinate 2–6 hours. Avoid more than 12 hours, or the acid can make the texture mushy.
  4. Choose your method: For a quick pan sear, use a large nonstick or cast-iron skillet. For set-and-forget, use the oven.
  5. Pan-sear option: Heat a skillet over medium-high. Lightly oil the pan. Shake excess marinade from the thighs and add them in a single layer. Cook 5–6 minutes per side until browned and the thickest part reaches 165°F (74°C). Reduce heat if they brown too quickly.
  6. Oven option: Preheat to 425°F (220°C). Line a sheet pan with foil or parchment and place a wire rack on top if you have one. Arrange thighs and bake 18–22 minutes, or until they reach 165°F (74°C). For extra color, broil 1–2 minutes at the end.
  7. Rest and finish: Let the chicken rest 5 minutes. Sprinkle with chopped parsley and serve with lemon wedges for a fresh squeeze.
  8. Serve smart: Pair with steamed asparagus, roasted broccoli, a simple salad, or cauliflower rice to keep the meal light and protein-forward.