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Skillet lemon chicken with herbs

Chicken breasts are roasted with lemon and garlic for a bright and flavourful dish
Recipe and photo provided by Canola Eat Well
Chicken breasts and lemon slices in a black skillet
4 servings / 30 min 

Prep 10 min / Cook 20 min 

Ingredients
  • 1 tbsp (15 mL) canola oil 
  • 4 250 g (8 oz) boneless skinless chicken breasts
  • 1 tbsp (15 mL) all-purpose flour
  • 1/4 tsp (1 mL) black pepper
  • 2 garlic cloves, smashed
  • 1/2 cup (125 mL) unsalted or sodium-reduced chicken stock
  • 1/4 cup (50 mL) fresh lemon juice
  • 2 tsp (10 mL) lemon zest
  • 1 tbsp (15 mL) chopped fresh thyme leaves, or 1 tsp (5 mL) dried 
  • Optional garnish: Chopped fresh parsley or basil.  
Directions
  1. Preheat oven to 400°F (200°C) and place rack in centre of oven. 
  2. Place chicken on a cutting board. Sprinkle with half the flour and black pepper. 
  3. Place a 10-inch (25 cm) cast iron skillet (or any ovenproof skillet) over medium-high heat. Add canola oil. When hot, add chicken, flour-side down. Sprinkle top of chicken with remaining flour and black pepper. Cook chicken on each side for about 3 minutes. 
  4. Add garlic and cook for 2 minutes until lightly browned. Stir in chicken stock, lemon juice, lemon zest and thyme. Remove from heat and transfer skillet to oven. 
  5. Roast for 15-20 minutes, until a meat thermometer registers 165°F (74°C) in thickest part of breast. Remove from oven and top with chopped parsley, if desired. Serve with steamed brown rice, wild rice, quinoa or barley and steamed vegetables or a green salad. 

Nutritional info per serving (8 oz (250 g) chicken)

  • Calories 290
  • Protein 46 g
  • Total fat 9 g
    Saturated fat 2 g
    Cholesterol 125 mg
  • Carbohydrates 3 g
    Fibre 0 g
    Sugars 1 g
    Added sugars 0 g
  • Sodium 125 mg
  • Potassium 407 mg
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