Garlic and Lemon Stuffed Chicken

This high-protein dish uses aromatic garlic, fresh lemon, and herbs to deliver bold, savory flavor without adding extra sodium or fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 cups water
• 8 cloves garlic, unpeeled · 34 kcal in the whole recipe
• 6 tablespoons fresh parsley, chopped and divided · 10 kcal in the whole recipe
• 1 teaspoon lemon zest, grated
• 1 teaspoon sodium-free seasoning blend
• 4 skin-on chicken breasts · 785 kcal in the whole recipe
• 1/4 cup reduced-sodium chicken broth · 4 kcal in the whole recipe
• 2 tablespoons fresh lemon juice · 7 kcal in the whole recipe

Method

1. Bring water to a boil in a small saucepan, add the unpeeled garlic cloves, and cook for 10 minutes. Drain, peel, and thinly slice the garlic.

   

2. In a small bowl, mix the sliced garlic, most of the chopped parsley, lemon zest, and seasoning blend.

   

3. Gently loosen the skin on each chicken breast to create a pocket, then stuff about a teaspoon of the garlic mixture under the skin of each breast.

   

4. Heat a large nonstick skillet over medium-high heat. Sear the chicken skin-side down for 4 minutes until golden, then flip, reduce heat to medium, cover, and cook for 10 to 12 minutes until cooked through. Transfer to a plate.

   

5. Wipe any excess fat from the skillet, then add the remaining parsley, chicken broth, and lemon juice. Boil for 1 minute, then spoon this savory sauce over the chicken and serve.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.