Lemon Chicken Fuel Your Body

LEEZA JOHAN

 Lemon Garlic Chicken

A clean and easy recipe for perfectly pan-seared chicken, finished in a light and vibrant lemon-garlic sauce. This dish is packed with lean protein and fresh, whole foods to give you energy and keep you feeling great.


Lemon Chicken Fuel Your Body


Prep Time: 10 minutes Cook Time: 20 minutes Servings: 2-4

Ingredients:

For the Chicken:

  • 4-6 small to medium boneless, skinless chicken breasts (or use thin cutlets for faster cooking)

  • 1 tablespoon olive oil (for the skillet)

  • 1/2 teaspoon paprika (smoked or sweet)

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon onion powder

  • Sea salt and freshly ground black pepper to taste

For the Lemon-Garlic Sauce:

  • 3 tablespoons good quality olive oil or avocado oil (or a mix with a little bit of butter for richness)

  • 4-6 cloves of garlic, minced

  • 1/2 cup low-sodium chicken broth (or water)

  • Juice of 1 large lemon (about 3-4 tablespoons)

  • 1 lemon, thinly sliced (for the sauce and garnish)

  • A pinch of red pepper flakes (optional, for a hint of heat)

  • Whole black peppercorns (a few, for authentic garnish like in the picture)

For Garnish:

  • Fresh flat-leaf parsley, chopped

  • Fresh thyme sprigs

Equipment:

  • Large skillet (cast iron or stainless steel recommended)

  • Kitchen tongs

  • Small bowl

  • Measuring spoons and cups

Instructions:

  1. Prepare the Chicken: Pat the chicken breasts dry with a paper towel. This ensures a nice crust. In a small bowl, combine the paprika, dried thyme, onion powder, salt, and pepper. Sprinkle this seasoning mix evenly over both sides of each chicken breast.

  2. Sear the Chicken: Place your large skillet over medium-high heat and add 1 tablespoon of olive oil. Once the oil is shimmering (but not smoking), carefully add the chicken breasts. Sear for 3-5 minutes per side, or until golden brown and a good crust has formed. Remove the chicken from the skillet and set aside on a plate. It will not be fully cooked at this point.

  3. Aromatics and Pan Deglazing: Reduce the heat to medium. Add the 3 tablespoons of oil (or a mix of oil/butter) to the same skillet. Add the minced garlic and sauté for only 30-60 seconds, until fragrant. Be careful not to burn it. Pour in the chicken broth and use your tongs or a spatula to scrape up all the delicious browned bits from the bottom of the pan (deglazing). Add the lemon juice and red pepper flakes (if using).

  4. Simmer and Finish: Add the seared chicken back into the skillet with any juices that accumulated on the plate. Nestle the fresh lemon slices around and over the chicken. Scatter a few whole peppercorns into the sauce. Lower the heat to medium-low and simmer gently for 5-10 minutes, or until the chicken is cooked through and the sauce has reduced slightly. The internal temperature of the chicken should reach 165°F (74°C).

  5. Serve and Garnish: Spoon some of the sauce over the chicken, then remove from heat. Garnish generously with fresh, chopped parsley and a couple of fresh thyme sprigs, just like in the picture. Serve immediately.

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