Lemon Chicken Recipe -Healthy And Fast

This recipe “Grilled Herbed Chicken With Roasted Lemon Potatoes”  I developed from The Bikini Model Cookbook while prepping for my very first fitness show. Here’s a little science lesson for you: I usually eat regular potatoes after my workouts when my glycogen stores are low. This is a great recipe to refuel your muscles after a heavy lifting session. If you aren’t into regular potatoes, sweet potatoes would also work great. I keep my fats low after a workout because I believe it increases the rate at which the protein is driven back into my muscles. Fats slow down the absorption of protein…so i keep fats out of my diet after my workouts and keep them in my diet before bed so that the protein is slowly absorbed while I’m sleeping. Make sense? 😉  Round out this meal with steamed asparagus or broccoli or a side salad and you got it made!

roast chicken the bikini model cookbookIngredients

  • 4- 6 oz chicken breasts, fresh
  • 3/4 tsp ground black pepper
  • 1/4 cup fresh oregano, chopped or 2 tbsp. dried oregano
  • 2 cloves garlic, sliced
  • 1 lemon, quartered
  •  Sea salt (optional)
  • Cooking spray
  • 4 medium sized potatoes cut into wedges
  • 1 large yellow onion, chopped coarsely
  • Sea salt (optional)
  •  Ground black pepper
  • 1 lemon, quartered
  • 2 tbsp fresh rosemary or 1 tbsp. dried Rosemary

Directions

  1. To prepare chicken, make 4-6 small slits big enough to fit a small piece of garlic on the surface of the meat. Insert garlic evenly into each chicken breast.
  2. Spray a flat pan with cooking spray, place chicken on pan and sprinkle with oregano, pepper and the juice of one lemon and sea salt if desired. Leave the lemon peel in the pan.
  3. (To cut the potatoes into wedges, cut each potato in half. Lay half the potato on its flat side and cut it into 4 wedge pieces per half. )
  4. In a separate pan coated with cooking spray combine potatoes, onions, salt, pepper and rosemary. Squeeze juice of the lemon over the potatoes and leave the peels in the pan. Spray once again with cooking spray to coat the potatoes.
  5. Cook the potatoes and chicken for 20-25 minutes at 425 degrees farhenheit. Cook the potatoes until golden brown and the chicken until cooked evenly.

Makes 4 servings: 1 chicken breast with about 1.5 cups of roasted potatoes. Serve each with 2 grilled lemon wedges.

Calorie content per serving: Cal: 300.6 Pro: 30.7g Carbs: 35.9g Fat: 3.8g

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Have a healthy week! 😀  

Cheers!

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