Coach Dustin
August 11, 2023

Grocery List:

Cooking spray
4(5-ounce) skinless, boneless chicken breasts
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
3 tablespoons olive oil, divided
1 garlic clove, minced
½ cup dry white wine
⅓ cup low-sodium chicken broth
Zest of ½ lemon
Juice of ½ lemon (about
1 tablespoon)
1 teaspoon dried rosemary
1 lemon, sliced

Make sure to have a few fresh lemons in the house. Their juice and zest are some of the easiest ways to enhance the flavor of foods from chicken to salads a cooked asparagus to a refreshing glass of water. If it's in sight, then it will be top of mind to use.

1.   Preheat the oven to 400°F. Coat an 8-by-11-inch baking dish with the cooking spray.

2.  Coat the chicken breasts with the cooking spray and season them with the salt and black pepper. Place them in the baking dish.

3.  In a small saucepan over medium heat, heat 1 tablespoon of olive oil until it shimmers. Add the garlic and cook until fragrant, about 30 seconds. Add the wine, chicken broth, lemon juice and zest, and rosemary, and bring it to a boil. Reduce the heat to low and continue cooking until the flavors combine, about 3 to 4 minutes.

4.  Pour the lemon sauce over the chicken and tuck the lemon slices around the chicken. Bake for 25 minutes, then cover the dish with aluminum foil and continue baking for 10 minutes more, until the chicken is browned and a thermometer inserted into the center of a breast reads 165°F.

REFRIGERATE: Store the cooled chicken and sauce in a resealable container for up to 1 week. Reheat in the microwave for 1 minute.
FREEZE: Store the cooled chicken and sauce in a freezer-safe container for up to 2 months. Thaw in the refrigerator overnight.
Reheat in the microwave for 1 minute. It can also be reheated in a baking dish in a preheated 375°F oven for 15 to 20 minutes, or until heated through.

Per Serving: Calories:
276; Fat: 14g; Saturated Fat: 2g; Protein: 32g:
Total Carbs: 1g: Fiber: 0g: Sodium: 262mg


Check Check out the cook book I got this recipe from!
"The Healthy MEAL PREP Cookbook"
by Toby Amidor

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