Description
Looking for the best high protein dinner ideas This recipe is quick easy and simple while still feeling special and healthy Perfect for busy weeknights meal prep lunches family dinners or casual gatherings The lemon garlic flavors keep it light while the chicken stays juicy and satisfying making it one of the best go to meals for balanced eating and easy planning
Ingredients
Scale
- 1.5 lb chicken thighs
- 3 tbsp olive oil
- 1/4 cup fresh lemon juice
- 1 tbsp lemon zest
- 4 cloves garlic minced
- 1 tsp dried oregano
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp chopped fresh parsley
Instructions
- In a bowl whisk together olive oil lemon juice lemon zest garlic oregano salt and pepper until well combined.
- Add chicken thighs and coat evenly then marinate for at least 20 minutes for best flavor.
- Heat a cast iron skillet over medium heat and lightly oil the surface.
- Place chicken thighs skin side down and cook for 6 to 7 minutes until golden.
- Flip and cook another 6 to 8 minutes until internal temperature reaches safe doneness Tip avoid overcrowding the pan.
- Remove from heat rest for 5 minutes and garnish with parsley before serving.
Notes
- Longer marinating enhances flavor.
- Cast iron gives the best sear.
- Add extra lemon after cooking for brightness.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Pan Seared
- Cuisine: American
Nutrition
- Serving Size: 1 chicken thigh
- Calories: 280
- Sugar: 1g
- Sodium: 520mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 0g
- Protein: 26g
- Cholesterol: 110mg