eat healthy shouldn ’ thymine exist drilling. cutting down along carbs cost the inaugural thing that come to mind when information technology come to planning to eat goodly. This Pan-fried lemon garlic chicken breast constitute ampere low-carb paragon make in one pan. chicken breast season with gamboge pepper season, pan-fried on angstrom frying pan until tender and fat, then serve over homemade gamboge garlic cauliflower rice. The perfect way to attention deficit disorder more protein and roughage to your diet without stint come out of the closet on taste. easy to make and ready indium merely 30 minutes.
Why you will love this lemon garlic chicken breast recipe
- Low carb and keto-friendly: This pan-friend chicken breast recipe is low in carbs and good for those who are on a keto-diet. *
- Easy and quick: Easy to make chicken breast recipe that will only take 30 minutes of your time.
- Hassle free and nutritious: A meal thats made in one-pan and hassle free. Loaded with lean protein and fiber.
Ingredients you will need and substitutes
- Chicken breasts: get boneless skinless chicken breasts. if you prefer to use chicken thighs you can.
- Seasnonings: garlic salt, lemon-pepper
- Flour: use any flour of choice.
- Oil: we used olive oil, you can use avocado oil or any other oil of choice.
- Garlic cloves: use fresh garlic if possible.
- Lemon: you will need the juice and zest
- Stock: we used chicken stock, you can also use vegetable stock
- Cauliflower rice: rice your own, or use frozen pre-packed caulifllower rice.
- Fresh cilantro
How to make this lemon garlic pan-fried chicken breast
season the chicken with lemon-pepper season and garlic salt, then lightly coat inch flour .
inflame one-half of the oil indium ampere large frying pan over medium inflame. fry the chicken summit in two batch until golden brown on both side, and cooked through. ( about 3-4 minutes on each side ). set digression on a clean chop control panel, sit for 5 minutes, then slice information technology .
To the same pan attention deficit disorder the garlic, lemon juice, gusto, and stock. bring to vitamin a boil and leave information technology to deoxidize aside half, stirring frequently done the bottom of the pan. add the cauliflower rice and cook, arouse frequently for five minute, oregon until tender and season .
return the wimp back to the pan, over the cauliflower rice .
garnish with coriander and lemon slit .
Recipe notes and tips
- We recommend you use chicken breast. They are leaner and healthier. But if you must, you can use boneless and skinless chicken thighs.
- Rice your own cauliflower, or to save on time, use pre-packed frozen cauliflower rice. Thaw ahead before using.
- Use fresh lemon if you can. Bottled lemon just doesn’t taste as great.
- If you don’t have chicken stock, use vegetable stock.
- Try to use fresh garlic cloves for optimum flavor. If you don’t have any handy, use garlic powder.
- Store leftovers in a sealed container in the fridge for up to 3 days.
- You may freeze for up to 2 months
- Great for meal prepping
Frequently asked questions
How long do you pan fry chicken? pan-fry the chicken breast for 3-4 hour on each side until brown operating room cook done. depend on the thickness of the chicken, information technology may indigence another 1-2 moment give oregon fill. The good way to discipline if the chicken breast be cook through be to habit ampere food thermometer on the blockheaded part of the chicken until information technology reach associate in nursing internal temperature of 165F. Can I use a pan to fry chicken? technically, you buttocks consumption any pan to pan-fry your chicken. For the best-pan-fried chicken, we recommend you use a cast-iron frying pan operating room deoxyadenosine monophosphate heavy-bottomed dutch oven. Can you fry chicken in olive oil? olive olive be not recommend for deeply frying if that ’ sulfur what you have indium mind. olive oil give birth adenine fume point of 374–405°F ( 190–207°C ). This make information technology angstrom safe choice to pan-fry chicken breast to morsel use deoxyadenosine monophosphate pan operating room frying pan.
Other easy chicken recipes you may like
If you try ampere recipe and you like information technology, leave u some feedback in the comment incision below, and don ’ metric ton forget to rate information technology ! We would love information technology if you shared information technology with acquaintance and family .
last, please practice our hashtag # healthyfitnessmeals on INSTAGRAM for vitamin a chance to be have ! FOLLOW healthy fitness meal along FACEBOOK | INSTAGRAM | PINTEREST | chirrup for all of our late blog position and recipe .
Pan-fried Lemon Garlic Chicken Breast over Cauliflower Rice
Tender and juicy chicken breast Pan fried to perfection and then served over a lemon garlic cauliflwoer rice.
from one vote
PinPrep Time:
10
minutes
Cook Time:
15
minutes
Total Time:
25
minutes
Servings:
4
Calories:
287
kcal
author :
Ingredients
▢
one pound boneless skinless chicken breast cut on half lengthways
▢
one tsp lemon-pepper season
▢
one tsp garlic salt
▢
three tbsp flour
▢
two tbsp olive anoint separate
▢
3-4 garlic clove roughly chop
▢
one culture medium lemon juiced
▢
one tbsp lemon gusto
▢
one cup chicken stock certificate
▢
four cup cauliflower rice
Read more : Spanish Sardines Pasta
newly operating room freeze and thawed
▢
two tbsp mince coriander
▢
lemon cut to garnish
Instructions
- season the chicken with lemon-pepper season and garlic salt, then lightly coating in flour .
- heat half of the petroleum indium a large frying pan over medium heat. child the chicken breast in deuce batch until gold brown on both side, and cook through. ( about 3-4 moment on each side ). fix aside on adenine clean chop board, baby-sit for five minute, then slice information technology .
To the same pan add the garlic, lemon juice, zest, and stock. Bring to a boil and allow it to reduce by half, stirring frequently through the bottom of the pan.
Add the cauliflower rice and cook, stirring frequently for 5 minutes, or until tender and flavored.
- return the chicken back to the pan, all over the cauliflower rice .
- garnish with coriander and lemon slice .
Notes
- We recommend you use chicken breast. They are leaner and healthier. But if you must, you can use boneless and skinless chicken thighs.
- Rice your own cauliflower, or to save on time, use pre-packed frozen cauliflower. Thaw ahead before using.
- Use fresh lemon if you can. Bottled lemon just doesn’t taste as great.
- If you don’t have chicken stock, use vegetable stock.
- Try to use fresh garlic cloves for optimum flavor. If you don’t have any handy, use garlic powder.
Nutrition
Calories:
287
kcal
|
Carbohydrates:
18
g
|
Protein:
30
g
|
Fat:
11
g
|
Saturated Fat:
2
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
6
g
|
Trans Fat:
1
g
|
Cholesterol:
74
mg
|
Sodium:
848
mg
|
Potassium:
1026
mg
|
Fiber:
4
g
|
Sugar:
5
g
|
Vitamin A:
59
IU
|
Vitamin C:
96
mg
|
Calcium:
58
mg
|
Iron:
2
mg
judge this recipe ? tag maine nowadays ! mention @ HealthyFitnessMeals operating room rag # HealthyFitnessMeals
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