Skillet lemon chicken with herbs

Chicken breasts are roasted with lemon and garlic for a bright and flavourful dish

290 cal Serves 4
Prep time 0h 10m
Cook time 0h 20m
Total time 0h 30m
Chicken breasts and lemon slices in a black skillet

Ingredients

Directions

  1. Step 1

    Preheat oven to 400°F (200°C) and place rack in centre of oven.
  2. Step 2

    Place chicken on a cutting board. Sprinkle with half the flour and black pepper.
  3. Step 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. Step 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. Step 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 Information

Per serving (1 portion)

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