Lemon Garlic Chicken Breast
柠檬蒜香煎鸡胸 · High-Protein · Fitness · Quick
20 min
Easy
~280 kcal · 34g protein
Ingredients
- chicken breast — 300 g (1 large), butterflied
- lemon — 1/2, juiced
- garlic — 3 cloves, minced
- soy sauce — 1 tbsp
- honey — 1 tsp
- cooking oil — 1.5 tbsp
- black pepper — 1/4 tsp
- salt — 1/2 tsp
Steps (beginner-friendly)
- Butterfly the chicken breast into 2 flat halves so each piece is about 1.5 cm thick; this makes it cook fast and evenly.
- Rub the chicken with salt and black pepper on both sides.
- Mix the lemon juice, soy sauce, honey, and garlic in a small bowl to make the sauce.
- Heat 1.5 tbsp oil in a frying pan over medium-high heat until it shimmers, about 1 minute.
- Lay the chicken in the pan and cook 3-4 minutes without moving it, until the bottom is golden brown.
- Flip and cook another 3-4 minutes until golden; the thickest part should read white with clear juices when poked.
- Pour in the lemon sauce and swirl the pan 30-60 seconds until it bubbles and coats the chicken.
- Rest 2 minutes on a plate, then slice and serve.
Tip: Pounding or butterflying the breast to even thickness is the secret to juicy, never dry, chicken.
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