It’s Greek to Me Chicken Breasts
Prep Time: 2 hours
Cook Time: 30 minutes
Total Time: 2 hours 30 minutes
Servings: 4
Category: Chicken Breast
Description
Delight in the Mediterranean flavors of this healthy, protein-packed dish that makes use of simple ingredients to create an enticing meal that is perfect for any occasion. “It’s Greek to Me Chicken Breasts” is a recipe derived from the Somersize mailing list, specifically designed for Level 1 dieters, emphasizing a good balance of protein and healthy fats. The preparation time includes marinating the chicken to enhance its flavor, allowing the zesty lemon, fragrant garlic, and earthy oregano to penetrate the tender meat, creating a dish that is both satisfying and nutritious.
Ingredients
| Quantity | Ingredient |
|---|---|
| 4 | boneless skinless chicken breasts |
| ¼ cup lemon juice | |
| 2 tablespoons olive oil | |
| 3 cloves garlic, minced | |
| 1 tablespoon dried oregano | |
| 1 teaspoon salt |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 129.8 |
| Total Fat | 1.5 g |
| Saturated Fat | 0.4 g |
| Cholesterol | 68.4 mg |
| Sodium | 76.7 mg |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Protein | 27.2 g |
Instructions
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Prepare the Marinade: In a medium bowl, combine the lemon juice, olive oil, minced garlic, dried oregano, and salt. Stir until the ingredients are well blended, creating a flavorful marinade that will enhance the chicken breasts.
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Marinate the Chicken: Place the boneless, skinless chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring that each piece is evenly coated. Seal the bag or cover the dish and refrigerate for at least 2 hours to allow the flavors to meld and penetrate the meat. This step is crucial for achieving the maximum flavor.
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Preheat the Oven: When you’re ready to cook, preheat your oven to 350°F (175°C). This moderate temperature will help cook the chicken evenly without drying it out.
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Bake the Chicken: After marinating, remove the chicken from the marinade and place it on a large piece of aluminum foil. Seal the foil tightly, creating a packet that will trap the moisture and flavors during cooking. Transfer the foil packet to a baking dish.
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Cook: Bake the chicken in the preheated oven for 20 to 30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The cooking time may vary depending on the thickness of the chicken breasts, so it’s advisable to check for doneness using a meat thermometer.
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Serve: Once cooked, carefully open the foil packet to avoid steam burns. Serve the chicken breasts warm, garnished with fresh herbs or a squeeze of lemon if desired. Pair with a side of steamed vegetables or a light salad for a complete, healthy meal that is both filling and delicious.
Keywords
Chicken, Poultry, Meat, Very Low Carbs, High Protein, Healthy, Easy, Mediterranean
This dish is not only quick and easy to prepare, but it also fits perfectly into a low-carb lifestyle while delivering rich flavors that your family will love. Enjoy this delectable chicken dish that is sure to impress at your next dinner gathering or family meal.
