Zesty Lemon Chicken

Zesty Lemon Chicken

Ingredients

For the Chicken:

• 4 boneless, skinless chicken breasts (or thighs)

  • A lean source of protein, essential for muscle maintenance and repair.

• 1/2 cup all-purpose flour (or almond flour for a gluten-free option)

  • Creates a light crust and helps thicken the sauce.

• 1 tsp salt

  • Enhances the flavor of the chicken.

• 1/2 tsp black pepper

  • Adds a touch of mild heat.

• 2 tbsp olive oil (extra virgin)

  • Heart-healthy fat for cooking.

• 2 tbsp butter

  • Adds richness to the dish.

For the Lemon Sauce:

• 1 cup chicken broth (low-sodium preferred)

  • Creates a flavorful base for the sauce.

• 1/4 cup freshly squeezed lemon juice (about 2 lemons)

  • Brightens the dish and provides vitamin C.

• 2 garlic cloves (minced)

  • Boosts flavor and supports immune health.

• 1 tsp honey or sugar

  • Balances the tartness of the lemon juice.

• 1 tbsp cornstarch (mixed with 2 tbsp water for a slurry)

  • Thickens the sauce for a silky texture.

• 1 tbsp capers (optional)

  • Adds a briny, tangy flavor.

• Salt and black pepper (to taste)

Optional Garnishes:

• Fresh parsley (chopped)

  • Adds color and a fresh, herbal note.

• Lemon slices (for serving)

Optional Additions

• 1/4 cup white wine (use instead of some broth for added depth)

• 1/4 tsp red pepper flakes (for a subtle spicy kick)

• Steamed vegetables or cooked pasta (as a side dish)

Step-by-Step Guide

1. Prepare the Chicken:

   • Pat the chicken breasts dry with paper towels.

   • Pound the chicken to an even thickness for even cooking.

   • Season with salt and pepper.

2. Coat and Sear the Chicken:

   • Dredge the chicken pieces in flour, shaking off the excess.

   • Heat 2 tbsp olive oil and 1 tbsp butter in a large skillet over medium heat.

   • Sear the chicken for 3-4 minutes per side, until golden brown.

   • Remove the chicken from the skillet and set aside.

3. Prepare the Lemon Sauce:

   • In the same skillet, melt the remaining 1 tbsp butter.

   • Add minced garlic and sauté for 30 seconds until fragrant.

   • Stir in chicken broth, lemon juice, honey, and capers (if using).

   • Bring the mixture to a simmer.

4. Thicken the Sauce:

   • Gradually stir in the cornstarch slurry, whisking constantly to avoid lumps.

   • Simmer for 2-3 minutes, or until the sauce thickens slightly.

5. Combine and Cook:

   • Return the seared chicken to the skillet, spooning the sauce over each piece.

   • Cover and simmer for 5-7 minutes, or until the chicken is fully cooked (internal temperature of 165°F/74°C).

6. Garnish and Serve:

   • Remove from heat and sprinkle with fresh parsley.

   • Serve hot with lemon slices on the side, alongside steamed vegetables, rice, or pasta.

Nutritional Benefits of the Dish

• High-Protein Meal: Chicken is a lean source of protein, keeping you full and energized.

• Immune Boosting: Lemon juice provides vitamin C, while garlic supports overall immune health.

• Heart-Healthy Fats: Olive oil and butter in moderation add flavor without overloading on unhealthy fats.

• Customizable Pairings: Pair with whole grains or veggies for a balanced, nutrient-rich meal.

Enjoy your vibrant and flavorful Zesty Lemon Chicken!

photo by KamranAydinov on Freepik.com