Herb-Roasted Chicken Breast
Brined, herb-rubbed chicken breast roasted hot until juicy. 35 g protein per serving and built for meal prep.
- prep
- 15 min
- cook
- 30 min
- total
- 45 min
- serves
- 4
- level
- easy
Per serving: 165 kcal · 35 g protein · 7 g fat · 2 g net carbs
Chicken breast is lean, so it dries out fast. A short brine and a hot oven fix that. The salt water seasons the meat through and helps it hold its juices while it roasts.
The herb rub of rosemary, thyme, sage, garlic and lemon zest goes on after the brine. Use a meat thermometer and pull the chicken at 165°F. Guessing is how breasts go dry.
method
Make the brine. Combine the cold water and kosher salt in a large bowl, add the honey if using, and stir until dissolved.
Submerge the chicken breasts fully in the brine and refrigerate for 30 minutes.
Preheat the oven to 425°F (218°C).
Remove the chicken from the brine, pat it completely dry and let it stand at room temperature for 15 minutes.
Finely chop the herbs. In a small bowl, combine the olive oil, chopped herbs, garlic, lemon zest, pepper and sea salt.
Rub the mixture evenly over both sides of the chicken and place it in a baking dish or on a rimmed baking sheet.
Roast for 22 to 25 minutes, until the internal temperature reaches 165°F (74°C). Baste with the pan juices halfway through.
Rest the chicken for 5 to 10 minutes, then squeeze the fresh lemon juice over it.
Slice against the grain and serve.
chef's tips
- Use a meat thermometer. It is the only reliable way to hit 165°F without overshooting.
- For meal prep, slice against the grain and store the chicken with its cooking juices.
- Double the recipe. It reheats well all week.