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Healthy Chicken Recipes You Can Make For Dinner- Lemon Garlic Grilled Chicken Breast

Overview
A juicy, flavorful grilled hen breast marinated in a zesty lemon-garlic blend. This is perfect for salads, wraps, or a protein-packed dinner. Great for meal prep too!

🍗 Ingredients (Serves 2)
2 boneless, skinless chicken breasts (about 5–6 oz each)

2 tbsp olive oil

Juice of 1 fresh lemon (about 2 tbsp)

1 tsp lemon zest

3 cloves garlic, minced

1 tsp dried oregano (or fresh if available)

1/2 tsp salt

1/4 tsp black pepper

Optional: pinch of chili flakes for heat

Fresh parsley, chopped (for garnish)

🔪 Preparation Method
Step 1: Flatten the Chicken (Optional but Recommended)
Place the chook breasts amongst sheets of parchment paper or plastic wrap.. 2 .Use a meat mallet or rolling pin to pound them to an excellent thickness—round half of inch thick. This ensures even cooking and a juicier result.

Step 2: Make the Marinade
In a bowl, whisk together:

Olive oil

Lemon juice and zest

Garlic

Oregano

Salt and pepper

Pour this into a zip-top bag or shallow dish.

Step 3: Marinate the Chicken
Add the chicken breasts to the marinade and make sure they’re well-coated. Seal or cover and refrigerate for at least 30 minutes, ideally 1–2 hours. You can marinate overnight for even more flavor.

Step 4: Preheat the Grill (or Grill Pan)
Heat to medium-high.

Oil the grates or lightly spray the grill pan with cooking spray.

Step 5: Grill the Chicken
Remove chicken from marinade, let excess drip off.

Grill for 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F (74°C).

Let rest for 5 minutes before slicing.

Step 6: Serve
Slice and serve with a squeeze of fresh lemon and a sprinkle of chopped parsley. Pairs beautifully with steamed veggies, quinoa, or a fresh salad.

💪 Health Benefits
High in Protein: Builds and maintenance muscle tissue—excellent for health and weight loss.

Low in Saturated Fat: Heart-healthy choice.

Lemon + Garlic = Anti-inflammatory combo

Oregano: Contains antioxidants and may help fight bacteria.

🔥 Calories & Nutrition (Per Serving)
(Based on 1 chicken breast with marinade)

Calories: ~280 kcal

Protein: ~32g

Fat: ~14g

Carbohydrates: ~2g

Fiber: 0g

Sugar: 0.5g

🌟 Tips & Variations
Want a smokier flavor? Add a dash of smoked paprika.

Use smooth herbs like thyme or rosemary for a garden twist.

This chicken is perfect for meal prep—keeps well in the fridge for 3–4 days.

Slice it over a Greek salad, wrap it in a pita, or dice it for grain bowls.

Get another Healthy Chicken Recipes You Can Make For Dinner

🍽️ Creamy Garlic Parmesan Chicken (Healthy & High-Protein)

Overview
A rich and comforting chicken dish that tastes indulgent but is actually good for you! This version of creamy garlic Parmesan chicken uses Greek yogurt for creaminess and cuts way down on fat. It’s a perfect weeknight meal served with roasted veggies, whole grain pasta, or over cauliflower mash.

🧄 Ingredients (Serves 2)
2 boneless, skinless chicken breasts (about 5–6 oz each)

1 tbsp olive oil

3 cloves garlic, finely minced

1/2 cup plain Greek yogurt (2% or full-fat for best texture)

1/4 cup low-fat milk or unsweetened almond milk

1/4 cup freshly grated Parmesan cheese

1 tsp Dijon mustard

Salt and black pepper to taste

1/2 tsp dried Italian seasoning (or basil/oregano mix)

Optional: 1 tsp cornstarch slurry for a thicker sauce (1 tsp cornstarch + 1 tbsp water)

Fresh parsley for garnish

🔪 Preparation Method
Step 1: Prep and Season the Chicken
Pat chicken breasts dry. Season both sides with a little salt, pepper, and Italian seasoning.

Step 2: Sear the Chicken
Heat olive oil in a skillet over medium heat.

Add fowl breasts and sear 5–6 mins in keeping with side, till golden brown and cooked through (inner temp 165°F/74°C).

Remove chicken and set aside, covered.

Step 3: Make the Creamy Garlic Sauce
In the same pan, lower the warm temperature to medium-low.

Add minced garlic and sauté for about 30 seconds, just until fragrant (don’t let it brown).

Stir in Greek yogurt, milk, Parmesan, and Dijon mustard. Whisk gently until well blended.

If you prefer a thicker sauce, stir in the cornstarch slurry and simmer for 2–3 minutes until thickened.

Step 4: Finish the Dish
Return the chicken to the pan and spoon sauce over the top.

Let simmer together for 2–3 minutes so flavors blend.

Step 5: Serve
Serve hot with a sprinkle of fresh parsley and your favorite side. Great with steamed broccoli, roasted Brussels sprouts, or a bed of spinach.

💪 Health Benefits
High Protein, Low Carb: Perfect for low-carb or high-protein diets

Calcium Boost: Thanks to Greek yogurt and Parmesan

Gut-Friendly Probiotics: From the yogurt

No cream, no butter, no flour!

🔥 Calories & Nutrition (Per Serving)
(1 chicken breast with ½ of sauce)

Calories: ~340 kcal

Protein: ~36g

Fat: ~16g

Carbohydrates: ~4g

Sugar: ~2g

Fiber: ~0g

🌟 Tips & Variations
Want a richer flavor? Add a splash of white wine to deglaze the pan before adding the sauce.

For extra green power, stir in fresh spinach or kale just before finishing the dish.

Not a fan of Greek yogurt tang? Swap with light sour cream or mix in a splash of milk to mellow it.