Baked Lemon Chicken
Skinless chicken baked in a hot lemon, onion and broth bath under a lemon slice — about 222 calories and 40 g protein per serving.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Baked lemon chicken for one, using one skinless chicken piece, a breast half or a thigh and drumstick, in place of a cut-up whole bird: it bakes in a hot lemon, onion and broth bath under a lemon slice until golden. About 222 calories per serving with around 40 g protein and very little fat, since the skin is removed.
Pouring the lemon-onion mixture in hot is the detail that matters. Bring the onion, broth and lemon juice to a boil first, then pour it around, not over, the seasoned chicken. The liquid keeps the meat moist while the exposed tops brown at 400°F.
The pan juices are the sauce; spoon them over rice, potatoes or crusty bread. Bone-in pieces work too and add flavour, but need about 10 extra minutes. Leftovers keep three days and are good cold in a salad or sandwich.
Ingredients
- Chicken Breast (Boneless, Raw)6 oz, skinless (170 g)
- Salta pinch
- Black peppera pinch
- Garlic1/3 clove, thinly sliced
- Fresh thyme3/4 teaspoon fresh (or 1/4 teaspoon dried)
- Onions (Yellow)2/3 cup, thinly sliced (69 g)
- Low-sodium chicken or vegetable broth1/3 cup, water (72 g)
- Lemon juice2 1/2 teaspoons, fresh (12 g)
- Lemon slices2 thin slices, seeds removed
- Pour the lemon-onion liquid around the chicken, not over it, so the tops still brown.
- Slice the onion thinly — thick slices stay crunchy in the 30 minutes the chicken needs.
- Check the chicken reaches 165°F with a thermometer; refrigerate leftovers within two hours and use within three days.
- Contains: none of the nine major food allergens.
- Naturally gluten-free and dairy-free as written.
Method
- Wash your hands and all surfaces before you start.
- Heat the oven to 400°F. Mix the salt, pepper, garlic and thyme.
- Lay the chicken pieces in a baking pan and sprinkle the seasoning over them.
- Combine the onion, broth and lemon juice in a small saucepan and bring to a boil.
- Pour the hot lemon mixture around the chicken and set a lemon slice on each piece.
- Bake about 30 minutes, until golden and the chicken reaches 165°F at the thickest point.
- Serve with the onions and pan juices spooned over.
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