Recipe: Baked Chicken Breasts with Lemon and Garlic

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Recipe: Baked Chicken Breasts with Lemon and Garlic

History:

Baked chicken breast is a staple in many cuisines worldwide, particularly in Western countries. Its popularity stems from its versatility and health benefits. Lemon and garlic, both of which are common flavorings in Mediterranean cuisine, add a burst of fresh and zesty flavor that complements the chicken beautifully. This dish is simple yet packed with flavors that have been enjoyed for centuries.

Benefits:

  • Chicken Breast: Lean source of protein, low in fat, and rich in essential vitamins like B6 and niacin.
  • Lemon: High in vitamin C, boosts the immune system, and aids in digestion.
  • Garlic: Known for its antimicrobial properties and cardiovascular benefits, garlic is also a good source of manganese and vitamin B6.

Ingredients:

  • 4 boneless, skinless chicken breasts (do not thaw)
  • 2 lemons (zested and juiced)
  • 4 garlic cloves (minced)
  • 1/4 cup olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Fresh parsley for garnish (optional)

Instructions:

  1. Preheat the Oven:
  • Preheat your oven to 375°F (190°C).
  1. Prepare the Marinade:
  • In a small bowl, mix the lemon juice, lemon zest, minced garlic, olive oil, dried thyme, dried oregano, salt, and pepper.
  1. Season the Chicken:
  • Place the frozen chicken breasts in a baking dish. Pour the marinade over the chicken, making sure each breast is well coated.
  1. Bake:
  • Cover the baking dish with aluminum foil and bake for 30 minutes.
  • After 30 minutes, remove the foil and continue to bake for another 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). The lemon and garlic will infuse the chicken with flavor as it bakes.
  1. Rest and Serve:
  • Remove the chicken from the oven and let it rest for 5 minutes before serving. Garnish with fresh parsley if desired.

Methodology:

  • Baking from Frozen: Cooking chicken breasts from frozen is convenient and reduces preparation time. The key is to bake them at a consistent temperature and to use a flavorful marinade to ensure the meat remains moist and flavorful.
  • Layering Flavors: The combination of lemon, garlic, and herbs creates a depth of flavor that is both refreshing and comforting.

Final Notes:

This recipe is perfect for a quick, easy, and healthy dinner that doesn’t compromise on flavor. Pair it with a side of roasted vegetables or a simple salad for a complete meal.

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