High Protein Recipe: Classic Herb-Roasted Chicken Breast

Cooking Information:

• Prep Time: 15 minutes (+ 30 minutes brining)
• Cook Time: 25-30 minutes
• Total Time: 45 minutes (+ brining)
• Servings: 4
• Calories: 165 per serving
• Macros per serving: 35g protein, 2g carbs, 7g fat

Ingredients:For the Brine:

• 4 cups cold water
• 2 tablespoons kosher salt
• 1 tablespoon honey (optional, minimal impact on carbs)

For the Chicken:

• 4 (6-8 oz) chicken breasts, trimmed
• 2 tablespoons olive oil
• 2 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 4 sage leaves
• 4 cloves garlic, minced
• 1 lemon, zested and juiced
• 1 teaspoon black pepper
• 1/2 teaspoon sea salt

Instructions:

Brine the Chicken:

1. In a large bowl, combine cold water and kosher salt
2. Add honey if using and stir until dissolved
3. Submerge chicken breasts fully in the brine
4. Refrigerate for 30 minutes

Prepare for Cooking:

1. Preheat oven to 425°F (218°C)
2. Remove chicken from brine and pat completely dry
3. Let stand at room temperature for 15 minutes
4. Finely chop herbs

Season the Chicken:

1. In a small bowl, combine olive oil, chopped herbs, minced garlic, lemon zest, pepper, and sea salt
2. Rub mixture evenly over both sides of chicken breasts
3. Place in a baking dish or on a rimmed baking sheet

Cook:

1. Place chicken in preheated oven
2. Roast for 22-25 minutes, or until internal temperature reaches 165°F (74°C)
3. Baste with pan juices halfway through cooking

Finish and Serve:

1. Remove from oven and let rest for 5-10 minutes
2. Squeeze fresh lemon juice over chicken
3. Slice against the grain and serve

Pro Tips:

• Use a meat thermometer to ensure perfect doneness
• For meal prep, slice against the grain and store with cooking juices
• Double the recipe for easy meal prep throughout the week