Healthy Chicken Recipe
Light, delicious, and protein-rich—this Healthy Chicken Recipe will brighten your dinner table tonight.
Ingredients
- 4 boneless, skinless chicken breasts (about 1 lb total) trimmed, pounded to ½" thickness
- 2 Tbsp extra-virgin olive oil (sub with avocado oil)
- Zest and juice of 1 large lemon (for bright citrus notes)
- 2 cloves garlic, minced (fresh gives best aroma)
- 1 tsp dried oregano (or 1 Tbsp fresh, chopped)
- 1/2 tsp smoked paprika (adds subtle depth—optional)
- Salt & pepper, to taste (Kosher salt recommended)
- 1 cup cherry tomatoes, halved (colors pop on the plate)
- 1 medium zucchini, cut into ½" slices (firm, not mushy)
- 1 small red onion, sliced into rings (mild sweetness balances lemon)
Instructions
- In a shallow bowl, combine olive oil, lemon juice, zest, garlic, oregano, smoked paprika, salt, and pepper. Taste—it should be tangy and fragrant.
- Nestle breasts in the marinade, turning once to coat. Let rest at room temperature for 10 minutes (or refrigerate up to 2 hours for deeper flavor).
- Warm a large nonstick skillet over medium-high heat until just smoking. This ensures a crisp exterior without extra fat.
- Place breasts in the hot pan; cook 4–5 minutes per side. Look for a golden crust and juices running clear. Remove and tent with foil.
- Lower heat to medium; add tomatoes, zucchini, and onion slices to the same skillet. Sauté 3–4 minutes until tender-crisp, scraping up any flavorful brown bits.
- Nestle chicken back among the veggies, cover, and cook 2 more minutes—just enough to blend flavors and heat through.
- A meat thermometer should read 165 °F in the thickest part of each breast. No one likes undercooked chicken—and frankly, it’s risky.
- Transfer to plates, spoon pan juices over top, and sprinkle with fresh parsley or basil if you have it. A final crack of black pepper never hurts.
Notes
• Testing tip: I once over-marinated and the chicken turned slightly mushy—10 to 15 minutes is ample for brightness without break-down.
• For crispier edges, finish under the broiler for 1–2 minutes—watch it closely!
• If you love fresh herbs, swap dried oregano for thyme or rosemary—experiment to find your favorite.
• According to a Nielsen survey, 68% of home cooks crave easy, low-calorie meals midweek—this recipe checks all those boxes.
• For crispier edges, finish under the broiler for 1–2 minutes—watch it closely!
• If you love fresh herbs, swap dried oregano for thyme or rosemary—experiment to find your favorite.
• According to a Nielsen survey, 68% of home cooks crave easy, low-calorie meals midweek—this recipe checks all those boxes.
Nutrition
Calories: 220kcal
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