Lemon Garlic Chicken

This easy recipe for lemon garlic chicken will show you how to cook your chicken breasts at the stove. The marinade is a vibrant citrus with a touch of red pepper to give it a spicy kick. This results in tender, juicy and flavorful breasts. It's ready in just 15 minutes!

It's been said before and I will say it again, juicy chicken breasts are always the best! The lemon garlic chicken recipe uses the same technique as my baked and grilled chicken recipes. This time I pan-sear them in a skillet to get a golden brown outside and a tender, and yes, juicy, center.

One side of the chicken breasts is thick, while the other is thin. This means that you are likely to overcook or worse, undercook one of the sides. You don't need to settle for dry, stale chicken.

This recipe for lemon garlic chicken is made by slicing the chicken into thin cutlets, so that they are even through. I then marinate them in a flavorful lemon garlic sauce, boosted with red pepper flakes and Italian seasoning. In less than 15 minutes, you can enjoy a delicious meal. This is a win/win.

Ingredients for Lemon Garlic Chicken

The recipe for lemon garlic chicken is very simple, and that's part of its beauty. The chicken is simply seasoned with aromatic spices, and a hint of red pepper flake for a bit of a kick. Lemon and garlic will do the talking.

• Lemon, garlic and red pepper flakes, if desired, along with salt, pepper and Italian seasoning, give the chicken breast a bold Mediterranean taste. The Italian seasoning can be made using my simple recipe or purchased in the spice section at your local supermarket.
• Olive oil. Olive oil. You can use any high-quality, extra virgin variety. My favorites are available in our shop.
• Parsley. Grab flat-leaf Italian parsley, which is more delicate and milder than its curly cousin.
• Chicken. You can substitute chicken thighs for lean breasts if you prefer. If you use chicken thighs instead, allow 10 minutes for each side, especially if they are bone-in and skin-on.

How to make Lemon Garlic Chicken

Budget at least 30 minutes for the marinade, so that the chicken can absorb all the delicious flavors. It's ready in less than 15 mins! Make it:

Marinate the chicken at least 30 minutes before cooking.

• Make marinade. Zest and juice a lemon in a large bowl. Add 1/4 cup of olive oil, five crushed or minced cloves of garlic (choose minced for stronger flavor), one and a half teaspoons of Italian Seasoning, and a quarter cup of chopped parsley. Add optionally 1/2 teaspoon red pepper flakes. Mix well and set aside.
• Cut the breasts into small cutlets. Place your non-dominant arm on top of the flat chicken breast. With your dominant hand, slice the breasts horizontally using a sharp knife. Cut from the thicker end to the thinner end. For each chicken breast, you should have two thin cutlets. If you still want to flatten the cutlets, use plastic wrap over them and pound lightly with a mallet.
• Season and dry the chicken. To dry the chicken, use paper towels. On both sides, season with a large pinch of black pepper and kosher sea salt. Add the chicken and coat with the marinade. Cover the bowl with plastic wrap and refrigerate for up to two hours. It's a good time to prepare any side dishes! Below are my suggestions.

The chicken can be pan-seared:

• Cooking the chicken. Add 2 tablespoons olive oil to a large cast-iron skillet over medium heat. As soon as the oil starts to shimmer, place the pieces of chicken in the pan. If you must, do this in batches to avoid crowding the pan. Sear the chicken until it is golden brown on both sides and nearly cooked, approximately 4 minutes each side. Its juices must run clear.
• Rest. Remove the chicken from the heat when the internal temperature of the bird reaches 160degF. Let the chicken rest another 5 minutes under foil. While it is under foil, the chicken will reach 165degF. Its pink center will also disappear. While the chicken is resting, cut and trim a lemon.
• Serve and garnish. Garnish with lemon slices and parsley. Serve whole or slice.

What to serve with Lemon Garlic Chicken

This recipe will be accompanied by some tasty sides. It's versatile flavor goes well with any salad or vegetable, and can be served in a bowl of rice with Greek salad dressing, to name just a few.

This recipe for chicken breast can be used to add lean proteins to any meal.

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The Mediterranean Dish first published Lemon Garlic Chicken.

Frequently Asked Questions

Is milk OK on the Mediterranean diet?

Yes, milk is allowed on the Mediterranean diet. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. The nutritional benefits of milk are also worth considering. It should be enjoyed in moderation, with other beverages such as coffee or tea. You can make delicious dishes with milk, such as oatmeal or smoothies. When shopping for milk, make sure to choose organic varieties. This will encourage sustainable farming and promote more sustainable agriculture. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

Is it possible to use extra virgin olive oil in place of regular olive oil?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oils are great for everyday meals like roasting vegetables or making stir-fry dishes. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. It does not have the same nutrients and positive compounds as EVOO so make sure to get these benefits from other areas of your diet.

Can the Mediterranean Food Diet be gluten free?

Yes, it is possible to adapt the Mediterranean diet to be gluten free. Instead of using whole-grain carbohydrate sources like wheat and barley, you can incorporate gluten-free grains, such as millet (or quinoa), into your meals. As naturally gluten-free foods, fresh fruits such as melon, pear, beans, legumes or nuts should be included in the diet. People who are gluten-intolerant or have difficulty digesting dairy products may be able to benefit from lactose free options. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

Can I drink alcohol on a Mediterranean diet?

Yes, alcohol can be enjoyed in moderation as part a Mediterranean diet. The recommended daily limit for alcohol consumption is 1 glass per person for women and 2 for men. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. Avoid heavy spirits like cocktails due to their high levels of sugar. You can also drink water and herbal teas every day to keep your body hydrated. This will help curb the cravings for sugary beverages.

Is Banana permissible in the Mediterranean diet

Yes, bananas are allowed in the Mediterranean diet. Bananas are nutritious and low-calorie fruit that can provide beneficial dietary fiber, potassium, and vitamin B6. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. To add protein, it can be served as a snack along with nut butters such as almond and peanut. If you are following the Mediterranean Diet, it might be beneficial to pair bananas and healthy fats like seeds and nuts to increase digestion and promote satisfaction when eating meals.

What are the main dishes in a Mediterranean food plan?

A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. Fresh ingredients are preferred to pre-packaged processed food. It is better to use herbs than salt to spice up meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.

Can the Mediterranean Diet allow for vegetarians?

Yes, vegetarians can follow the Mediterranean Diet. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. For protein, they could opt for plant-based sources such as legumes and nuts. This is the Mediterranean Diet's mainstay. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. In order to obtain vitamins and minerals while living a vegetarian lifestyle, you can add tofu or soy milk to your diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

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• Mediterranean Diet

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets overall 2023 – Expertly reviewed - US News Health

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• (PDF). The Association Between Dietary Patterns, Insulin Resistance and A Systematic Review


• (PDF) Citrus as a component of the Mediterranean diet

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet can help improve your health and overall quality of life. Healthy fats, whole grain, legumes, fresh fruits and veggies are key components of the Mediterranean eating style. This can help you achieve better health such as better blood cholesterol, better glucose control, reduced risk of developing certain types or cancers, better cardiovascular health, enhanced cognitive function and better weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Switch to nutrient-dense foods like hummus or traditional greens such as beans and chips in place of high-calorie snacks.
2. Find out how to make your diet more varied by adding spices or other sources made from nuts, fruits, or vegetables.
3. Incorporate grains, legumes, high-fiber foods, and other items that will increase your satisfaction after meals.
4. Consider adding moderate amounts dairy products like yogurt, milk and cheese to your daily diet for additional nutrition.
5. Use olive oil as the primary cooking fat instead of traditional oils;
6. Finally, occasionally enjoy a red wine to complete the Mediterranean experience.

If you are willing to make small changes to your daily meals, you can easily adopt Mediterranean eating habits. You will reap the potential health benefits and still enjoy your food. Combined with regular averagely vigorous physical activity, one could see even more significant increases in short-term results along with long-term positive impacts on body composition and overall status/health benefits, including chronic disease prevention.

Resources:

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