Chicken is an excellent source of protein. Skinless chicken breast is low in saturated fat and contains 30 grams of protein in just 4 ounces of cooked meat.
Marinating chicken makes the meat more tender and flavorful. It is a good idea to pound the chicken breast until it is less than one-inch thick so the marinade can soak through.
This lemon pepper marinate gives chicken a light and vibrant flavor. You can prepare several servings to facilitate quick meals during the week.
Lemon Pepper Chicken Recipe
2 chicken breasts 6 oz. each
1 tsp black pepper
1 clove garlic, minced
1/4 tsp smoked paprika
2 tbsp olive oil
Pound the chicken breasts until they are 1 inch thick. Use a meat tenderizer if you have one. If not, place the chicken on a cutting board, cover it with wax paper and pound it with a hammer.
In a plastic bag mix the juice of 1 lemon, paprika, garlic, black pepper, and olive oil. Shake to mix, then add the chicken and seal the bag. Let it marinate for a minimum of 30 minutes to overnight in the refrigerator.
When you are ready to cook the chicken, preheat oven to 450 degrees F.
Place the chicken on a baking pan lined with aluminum foil. Bake for 25-30 minutes.
Serve with brown rice and vegetables.
With assistance from nutrition intern Stephanie Leung.