|Nutritional Guidelines (per serving)|
|Servings: Serves 4 to 6|
|Amount per serving|
|% Daily Value*|
|Total Fat 21g||27%|
|Saturated Fat 5g||23%|
|Total Carbohydrate 3g||1%|
|Dietary Fiber 1g||4%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
These baked chicken breasts are flavored with an herb, lemon, and garlic marinade. They make a great centerpiece for a healthy dinner for your family or guests.
The marinade contains the acid, oil, and seasonings that will add flavor to the poultry. It can also be used for grilled or broiled chicken.
When marinating chicken, you don't want it to go too long or the chicken can become mushy. Two to four hours is plenty of time for the marinade to work its magic. The marinade will also be used to baste the chicken while it is baking. Because the raw chicken will transfer potentially dangerous bacteria to the marinade, you will boil it before using it for basting.
Feel free to use your own combination of herbs. Fresh chopped herbs are a good choice, but you can use dried herbs if that is what you have available. Do get a fresh lemon to use for zest and freshly-squeezed lemon juice for the marinade.
- 4 to 6 chicken breast halves (bone-in)
- For the Marinade:
- 1/4 cup extra virgin olive oil
- 1/2 cup green onion (minced)
- 2 cloves garlic (minced)
- 1 tablespoon fresh rosemary (chopped, or 1 teaspoon dried rosemary)
- 1 tablespoon fresh dill (chopped)
- 1/2 teaspoon dried tarragon
- 1/2 cup lemon juice (fresh)
- 1/8 teaspoon black pepper (coarsely ground)
- 1 tablespoon lemon zest (zest of one lemon)
Gather the ingredients.
Remove any excess skin or fat from the chicken breasts.
Combine the marinade ingredients (olive oil, green onion, garlic, rosemary, dill, tarragon, lemon juice, black pepper, and lemon zest) in a large resealable plastic food storage bag. Add the chicken breasts. Turn the bag to coat the chicken pieces well. Refrigerate and marinate for 2 to 4 hours, turning occasionally.
Preheat the oven to 400 F.
Remove the chicken from the marinade and drain it well. Put the reserved marinade in a saucepan.
Arrange chicken on a rack in a foil-lined baking dish or roaster. Bake for 35 minutes at 400 F.
Meanwhile, bring the marinade to a boil; continue boiling over medium heat for 2 minutes.
Brush the chicken with the marinade; turn and brush the other side and bake for about 20 to 30 minutes longer, basting several times before the chicken is done.
Chicken should be done when it is browned and juices run clear when pierced with a fork. If using a thermometer, it should reach 165 F (75 C).
Remove the chicken from the oven.
Serve and enjoy!
Refrigerate any leftover chicken breasts and use within three to four days. They will be wonderful reheated in the microwave. You can also slice them and use the meat in salads and sandwiches.
You may wonder why there is the step of boiling the marinade before you use it to baste the chicken. This is a food safety step. Raw chicken contains bacteria that can cause illness if they are not killed, and these bacteria will be present in the marinade. Boiling will ensure the marinade is safe and doesn't transfer bacteria to the chicken that might not be killed at oven temperatures.