⏱ 35 min totalLemon Garlic Chicken
Per 1 serving · 360 g · 12 ingredients
of a 2,000 cal day
- Protein55g48% of calories
- Carbs6.5g6% of calories
- Fat23g46% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Lemon Garlic Chicken (360 g) has 461 calories, with 55 g of protein, 6.5 g of carbohydrates and 23 g of fat. Most of its energy comes from protein (48% of calories). It is high in protein (109% DV), riboflavin (b2) (36% DV) and niacin (143% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 90%, 43% and 68% of the daily value.
High in
20%+ of the daily value
- Protein109%
- Riboflavin (B2)36%
- Niacin143%
- Vitamin B6155%
- Vitamin B1222%
- Pantothenic acid73%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin E17%
- Vitamin K11%
- Thiamine18%
- Iron18%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium90%
- Saturated fat43%
- Cholesterol68%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 breast fillet Chicken breast- 🥄¼ tbsp Salt
¼ tbsp Black pepper
¼ cup Chicken broth
½ tbsp Lemon juice
¼ tbsp Garlic- 🥄⅛ tsp Crushed red pepper flakes
½ tbsp Olive oil
½ shallot (medium) Shallots
¾ tbsp Heavy whipping cream
½ tbsp, chopped Basil
½ tbsp Butter
Directions
- 1
Using a mallet, pound down the chicken breasts/thighs into ½ inch thickness. Sprinkle a pinch of salt and pepper on both sides of the chicken.
- 2
In a 2 cup measuring cup or a small bowl, combine the chicken broth, lemon juice, garlic, and red pepper flakes.
- 3
Position a rack in the lower third of the oven and preheat the oven to 375 degrees F.
- 4
Heat the olive oil in a large oven-safe skillet over medium high heat. Add the chicken and allow to brown on both sides for 2-3 minutes per side. Don't worry if the chicken isn't cooked completely, we'll finish it in the oven. Remove the chicken to a plate.
- 5
Reduce the flame to medium, add the shallots to the skillet along with the chicken broth mixture. Using a whisk, scrape the bottom of the pan so all the brown bits are loosened. Let sauce reduce for about 8-10 minutes or until about ⅓ cup of the sauce remains.
- 6
When the sauce has thickened, remove from the flame, add the butter and whisk until it melts completely. With the skillet off the flame, add the heavy cream, whisk to combine. Place the skillet back over the flame for just 30 seconds, Do not allow the sauce to boil.
- 7
Remove from heat, add the chicken back into the pan and drizzle the sauce over the chicken. Place the skillet in the oven for 5-8 minutes or until the chicken is completely cooked through. Top with chopped basil and serve warm with additional lemon slices.
Vitamins & minerals
Amounts for 1 serving (360 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 115 μg | 13% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 23 mg | 143% |
| Vitamin B6 | 2 mg | 155% |
| Folate (B9) | 32 μg | 8% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 4 mg | 73% |
| Choline | 201 mg | 37% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 46 mg | 5% |
| Iron | 1 mg | 18% |
| Potassium | 922 mg | 20% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 534 mg | 76% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.4 mg | 16% |
| Selenium | 55 μg | 100% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 4 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 67 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 3 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 5 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 110 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 461 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 88minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Lemon Garlic Chicken?
One serving of Lemon Garlic Chicken (1 serving) has 461 calories, which works out to 128 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Lemon Garlic Chicken high in protein?
Yes. It has 55 g of protein per serving, and 48% of its calories come from protein (12 g of protein per 100 calories).
Is Lemon Garlic Chicken keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Lemon Garlic Chicken?
2081 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemon Garlic Chicken?
2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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