Flavors Worth Savoring
Healthy Lemon Herb Baked Chicken Breast – Mediterranean and DASH Diet Recipe
Course: Main courseCuisine: Greek and Mediterranean cuisineDifficulty: EasyServings
4
servingsPrep time
15
minutesCooking time
25
minutesCalories
280
kcalDescription of Recipe:
This Lemon Herb Baked Chicken Breast is a delicious, light, and healthy dish that captures the essence of Mediterranean cooking. The chicken is marinated in a mixture of olive oil, lemon juice, garlic (or garlic-infused oil for Low-FODMAP), and fresh herbs, then baked to perfection. The result is tender, juicy chicken that’s full of flavor, making it a versatile option for lunch or dinner.
This Lemon Herb Baked Chicken Breast is inspired by Greek and Mediterranean cuisine, where the use of olive oil, fresh herbs, and lemon is a common way to marinate and flavor meats. The recipe emphasizes simple, wholesome ingredients, making it ideal for a variety of diets focused on heart-healthy eating, like the DASH diet.
Diet Compatibility:
DASH Diet: Low in sodium and high in lean protein.
Mediterranean Diet: Uses olive oil, fresh herbs, and lemon, which are staples of this diet.
Gluten-Free Diet: Naturally gluten-free ingredients.
Low-FODMAP (if using garlic-infused olive oil): Suitable for those with digestive sensitivities.
Ingredients
4 boneless, skinless chicken breasts
3 tbsp olive oil (or garlic-infused olive oil for Low-FODMAP)
Juice of 1 large lemon
Zest of 1 lemon (optional, for extra flavor)
2 garlic cloves, minced (or omit if Low-FODMAP)
1 tsp dried oregano
1 tsp dried thyme
1/2 tsp black pepper
1/2 tsp salt (optional for DASH diet – use less or skip)
Fresh parsley for garnish
Lemon slices for serving
Directions
- Marinate the Chicken:
In a bowl, combine olive oil, lemon juice, lemon zest (if using), minced garlic, oregano, thyme, salt, and black pepper.
Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring all pieces are coated.
Marinate in the refrigerator for at least 30 minutes (or up to 2 hours) for best flavor. - Preheat the Oven:
Preheat the oven to 375°F (190°C). - Bake the Chicken:
Transfer the marinated chicken breasts to a baking dish. Pour any remaining marinade over the chicken.
Bake in the preheated oven for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
If you’d like a bit of browning on top, place the chicken under the broiler for an additional 2-3 minutes. - Rest and Serve:
Allow the chicken to rest for 5 minutes before slicing. Garnish with chopped parsley and serve with lemon slices. - How to Serve:
Mediterranean Style: Serve with a side of Greek salad, quinoa, or roasted vegetables.
DASH Diet Option: Pair with steamed broccoli or brown rice.
Gluten-Free Option: Serve with gluten-free pasta or a cucumber and tomato salad.
Recipe Video
Notes
- Remarks, Tips, and Ideas:
Tip: Marinating the chicken longer (up to 2 hours) enhances the flavor even more.
Idea: Add some cherry tomatoes to the baking dish for a pop of color and flavor.
Serving Suggestion: Slice leftover chicken and use it in a salad, wrap, or sandwich. - This Lemon Herb Baked Chicken Breast recipe offers a healthy and flavorful main course that fits perfectly into a variety of diets, including the DASH, Mediterranean, Gluten-Free, and Low-FODMAP diets. It’s an easy-to-prepare dish that brings together the best of Mediterranean flavors with a focus on health and nutrition. With its bright lemon flavor, tender texture, and versatility, this chicken dish is sure to become a favorite for anyone looking to enjoy a delicious, wholesome meal.
