Directions:
- Preheat oven to 450ºF or a grill or grill pan over medium-high heat.
- In a large mixing bowl, whisk together the EVOO, zest and juice of 1 lemon, garlic and black pepper. Season the chicken well with salt and toss into the bowl. Marinate the chicken for 15 minutes.
- If roasting, place a large, cast-iron skillet over medium-high heat with 2 turns of the pan of EVOO, about 2 tablespoons. Sear the chicken, meat side-down until golden brown, about 5 minutes, then turn over and transfer the pan to the oven. Roast until cooked through, about 15 minutes.
- If grilling, grill chicken until marked and cooked through, 8-10 minutes per side.
- Squeeze the juice of the remaining lemon over the cooked chicken and serve with Cheesy Spinach Rice Pilaf alongside.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 402.98 Kcal (1687 kJ) | ||
| Calories from fat | 245.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.3g | 42% | |
|---|---|---|---|
| Cholesterol | 150.79mg | 50% | |
| Sodium | 739.51mg | 31% | |
| Potassium | 364.45mg | 8% | |
| Total Carbs | 7.25g | 2% | |
| Sugars | 0.9g | 4% | |
| Dietary Fiber | 1.07g | 4% | |
| Protein | 32.25g | 65% | |
| Vitamin C | 16.2mg | 27% | |
| Iron | 1.5mg | 9% | |
| Calcium | 47.7mg | 5% | |
| Amount Per 100 g | |||
| Calories | 251.29 Kcal (1052 kJ) | ||
| Calories from fat | 153.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.03g | 42% | |
|---|---|---|---|
| Cholesterol | 94.03mg | 50% | |
| Sodium | 461.15mg | 31% | |
| Potassium | 227.27mg | 8% | |
| Total Carbs | 4.52g | 2% | |
| Sugars | 0.56g | 4% | |
| Dietary Fiber | 0.66g | 4% | |
| Protein | 20.11g | 65% | |
| Vitamin C | 10.1mg | 27% | |
| Iron | 1mg | 9% | |
| Calcium | 29.8mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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