Category: Dinner
Servings: 1 (easily doubled/tripled)
Prep Time: 10 min
Cook Time: 20–25 min

🛒 Ingredients:

  • 5 oz boneless, skinless chicken breast – 165 cal / 0g carbs / 31g protein

  • 1 tbsp fresh lemon juice – 4 cal / 1g carbs / 0g

  • 1/2 tsp lemon zest

  • 1 tbsp olive oil – 120 cal / 0g / 0g

  • 1 clove garlic, minced – 4 cal / 1g carbs / 0g

  • 1/2 tsp dried oregano

  • 1/2 tsp fresh rosemary (or dried)

  • 1/4 tsp sea salt

  • 1/4 tsp black pepper

✅ Estimated Nutrition Totals:

  • Calories: ~293

  • Carbs: ~2g

  • Protein: ~31g

  • Fat: ~17g

(Serve with roasted veggies or a quinoa salad for a complete meal.)

🍳 Instructions:

  1. In a bowl or zip bag, combine olive oil, lemon juice, zest, garlic, herbs, salt, and pepper.

  2. Add chicken breast and marinate for 15–30 minutes (or up to overnight).

  3. Preheat skillet or grill over medium-high heat.

  4. Cook chicken for 5–6 minutes per side, or until internal temp reaches 165°F (74°C).

  5. Let rest 2–3 minutes, then slice and serve. Garnish with extra lemon zest or fresh herbs if desired.

🧠 Why It Works:

  • Chicken breast = lean, high-quality protein for muscle repair

  • Lemon and herbs = anti-inflammatory, digestion-boosting, and flavorful

  • Olive oil = heart-healthy fat that enhances nutrient absorption

  • Garlic = great for circulation and immune support