Healthy Baked Chicken with Garlic-Lemon Sauce

Prep Time: 10 minutes

Cook Time: 30 minutes

Additional Time: 5 minutes

Total Time: 45 minutes

Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts (about 1.5 lbs)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon unsalted butter
• 2 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

Steps to Cook:

1. Preheat your oven to 400°F (200°C).
2. Pat the chicken breasts dry with paper towels and season them evenly on both sides with the garlic powder, paprika, dried thyme, salt, and black pepper.
3. Heat a large cast-iron skillet over medium-high heat. Add the olive oil to the pan and swirl to coat the bottom.
4. When the oil is hot, add the chicken breasts to the pan. Cook for 5-6 minutes per side, or until the chicken is golden brown and releases easily from the pan.
5. Transfer the cast-iron skillet to the preheated oven and bake for 15-18 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
6. Remove the skillet from the oven and transfer the chicken breasts to a plate. Cover loosely with foil to keep warm.
7. Return the skillet to the stovetop over medium heat. Add the butter and minced garlic to the pan. Cook for 1-2 minutes, stirring constantly, until the garlic is fragrant and the butter is melted.
8. Pour in the chicken broth and lemon juice, scraping up any browned bits from the bottom of the pan. Bring the mixture to a simmer and cook for 2-3 minutes, or until the sauce has slightly thickened.
9. Remove the pan from the heat and stir in the chopped parsley.
10. Serve the chicken breasts immediately, drizzling the garlic-lemon sauce over the top.

Cook’s Note:

• For best results, use a well-seasoned cast-iron skillet. The cast-iron helps to create a beautiful sear on the chicken and also retains heat well, ensuring even cooking.
• Adjust the cooking time as needed, depending on the thickness of your chicken breasts. Thicker breasts may require a few extra minutes in the oven.
• If you prefer a creamier sauce, you can stir in a tablespoon or two of heavy cream or sour cream at the end.
• Serve the chicken with your choice of sides, such as roasted vegetables, mashed potatoes, or a fresh salad.

This healthy baked chicken dish is a delightful combination of juicy, flavorful chicken and a tantalizing garlic-lemon sauce. The cast-iron skillet sear gives the chicken a beautiful golden-brown crust, while the oven baking ensures it’s cooked through to perfection. The garlic-lemon sauce adds a bright, zesty touch that complements the chicken beautifully.

The use of boneless, skinless chicken breasts keeps this recipe lean and healthy, while the addition of olive oil, garlic, and herbs provides a boost of flavor. The chicken is seasoned with a simple blend of spices, including garlic powder, paprika, and dried thyme, which infuses it with a delightful aroma and taste.

The garlic-lemon sauce is the star of the show, with the minced garlic and lemon juice creating a tantalizing flavor profile. The chicken broth helps to create a smooth, velvety sauce that perfectly coats the chicken. The fresh parsley adds a fresh, herbal note that ties the dish together.

This recipe is not only delicious but also incredibly versatile. Serve it with your choice of sides, such as roasted vegetables, mashed potatoes, or a fresh salad, for a well-balanced and nutritious meal. The leftovers also make for a fantastic lunch the next day.

Whether you’re looking for a healthy weeknight dinner or a dish to impress your guests, this Healthy Baked Chicken with Garlic-Lemon Sauce is sure to become a new favorite in your household.