Real Foodie Rach

This easy lemon garlic chicken is one of my favorite ways to make chicken breast and thighs in the oven. It has a distinct lemon-y flavor, and is super tender and moist thanks to a yogurt-based marinade that slowly tenderizes the meat (don’t skip this step!).

The secret to making this dish out of this world is using a really good poultry seasoning (I like this one) which gives the chicken a nice, well-rounded, herby flavor. If you don’t have poultry seasoning, you can use dried oregano or a mix of herbs like rosemary, thyme, marjoram, etc.

What I love about this recipe is that you can make it once and use it for all kinds of meals throughout the week. Some of my favorite ways to eat it are:

• sliced on top of a fresh, green salad
• served warm with sautéed vegetables & quinoa
• tucked into sourdough bread with lettuce, tomato and mayo
• added to vegetable soup to up the protein

Speaking of which…

Did you know that one chicken breast contains up to 43 grams of protein?

Getting enough protein is a hot topic these days, with many experts suggesting 100 grams a day as the recommended goal. Protein helps us build muscle, repair tissue, and keeps us feeling fuller longer after meals, all of which are highly beneficial to our health. Whatever your protein goals are, eating foods like good quality chicken can help you get there!

Here’s what I look for when shopping for chicken:

• No antibiotics – Chickens kept in crowded quarters with minimal access to the outdoors are often given antibiotics to keep disease from spreading. Look for “no antibiotics ever” on the label at your grocery store for the healthiest meat.
• Pasture-raised over organic – Choosing pasture-raised ensures the animals were treated more humanely and had room to roam around. Organic is great, but not if those chickens were kept in crowded quarters with minimal access to the outdoors.
• Soy-free, corn-free – Chickens fed a soy-free, corn-free diet is harder to find and more expensive due to the cost of the feed. However, if you have a corn or soy allergy and like to eat chicken, it might be a worthwhile splurge.

The lemon garlic marinade is yogurt-based and easy to whip up, taking only a couple of minutes from start to finish.

You will need:

• 2-3 Tbsp olive oil
• 1/4 cup Greek yogurt
• juice of 1/2 large lemon
• 2-3 minced garlic cloves, or 1 tsp garlic powder
• 1/2 tsp onion powder
• 2 tsp poultry seasoning (I like this one)
• 1/8 tsp cayenne powder (optional)
• 1/2 tsp each salt & pepper

To allow the marinade to better penetrate the chicken, cut several slits on top of each piece using a sharp knife. Cut about a third to halfway through the thickness of the meat. You can do this with bone-in chicken as well, cutting slits until you hit the bone. You can also cube your boneless/skinless chicken pieces if you prefer to marinate them that way.

Coat the chicken with your marinade and place in an airtight container in the fridge for 3-5 hours, or up to overnight (recommended). The longer it marinates, the better the flavors will be.

To cook, heat your oven to 425 F and let your marinated chicken come to room temperature for about 30 minutes. Bake in the oven for 20-25 minutes, or until the internal temperature reads 165 F. (Need a meat thermometer? This one’s my fave.) Allow your chicken to rest for a few minutes before serving.

Why a yogurt-based marinade?

Yogurt contains lactic acid, which slowly tenderizes meat by breaking down the protein fibers. It’s most often seen in Indian, Middle Eastern and Greek cuisine- think amazingly tender lamb kebabs, or creamy Chicken Korma. Yum!

One of the advantages of using yogurt as a marinade is that it helps keep your meat moist during cooking, so it’s less likely to dry out. When you try this recipe, you’ll notice the difference in texture and flavor when using yogurt to tenderize the meat.

Did you try this recipe? Tag me on social media @realfoodierach!