Lemon Italian Marinade is super fast to put together. It is nicely balanced with garlic, oregano and basil. Side dishes are endless such as pasta, vegetables, or rice. I personally prefer Lemon Vegetable Barley as a side.
I like to get the chicken marinating in the refrigerator then start working on chopping ingredients for my sides. The chicken cooks in about 8 minutes so it is best to get your sides prepared and ready so everything will get done at the same time.
Cookbook Library
I found this recipe in my Taste of Home Healthy Cooking 2010 Annual Recipes Cookbook.
Nutrition Highlights
We try to focus on making sure we incorporate a variety of fresh fruits, vegetables, berries, fatty fish, healthy oils, lean protein, legumes, fermented foods, nuts, warm spices, and whole grains through the week. We really try to limit or not eat fried foods, processed cheeses, processed meats, packaged snacks, sugary drinks, and baked sweets.
Everyone has their own nutritional deficiencies and goals they are trying to manage on a daily basis. Our household is trying to accomplish anti-inflammatory, high protein and high fiber. The following is a few health benefits that are found in this recipe:
- Lemons are an antioxidant and are packed with vitamin C
- Chicken is high protein and contains all nine essential amino acids, minerals such as phosphorus and zinc, vitamin B6
- Garlic can help reduce the risk of stomach and colon cancers. It is anti-inflammatory, rich in vitamin C, B6, manganese.
- Dried Basil is rich in antioxidants, including flavonoids, polyphenols, and compounds like eugenol and rosmarinic acid. (helps reduce inflammation)
- Dried Oregano is packed with vitamins and minerals, vitamin K, vitamin A, iron, manganese, calcium, and magnesium. (helps manage bloating, indigestion, and nausea)
- Extra virgin olive oil is rich in heart-healty monounsaturated fats, antioxidants, and anti-inflammatory compounds.
Stove Top
Recipe serves: 4
Serving size:
- 4 ounces of chicken
Total time: 1 hr 12 minutes
Equipment to make your life easier
Let's grocery shop!
I am assuming you have salt and pepper. It is not included in pantry and spices.
Pantry & Spices
-
dried oregano
-
dried basil
-
olive oil
Grocery
-
1 pound chicken breasts
-
1 lemon
-
1 bulb of fresh garlic
Let's prep!
| 1 pound of chicken, 4 oz portions |
| Juice of one lemon |
| 2 garlic cloves, minced |
| 1/2 tablespoon olive oil |
| 1/2 teaspoon dried oregano |
| 1/2 teaspoon dried basil |
| 1/4 teaspoon kosher salt |
| 1/4 teaspoon black pepper |
- Gather all of your ingredients and measuring tools
- Slice chicken into 4 ounce pieces
- In a medium mixing bowl add:
- juice of 1 lemon
- 2 garlic cloves, minced
- 1/2 tablespoon olive oil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Stir marinade until nicely blended.
- place chicken into the bowl and coat the chicken on all sides
Let's cook!
- Complete the prep from the prep tab above.
- Place the chicken in the marinade into the refrigerator for 45 minutes
- Remove the chicken from the refrigerator and let sit on the counter for 15 minutes.
- Heat a pan and add some oil to the pan if you are using cast iron, stainless steel, or a pan that sticks (1 teaspoon).
- Cook chicken for 4 minutes, then turn and cook for additional 4 minutes.
- If your chicken is thick cover with a lid for the last 4 minutes of cooking.
- Using an instant read thermometer check to be sure the chicken is 165 F.
- Let chicken rest 5 to 10 minutes. Enjoy!
