Diet by Priyanka
Grilled chicken with lemon and herbs
Chicken breast marinated in lemon juice, lemon zest and mixed herbs, grilled in a teaspoon of olive oil. One serving is 310 kcal, 51.2 g protein and 3.4 g net carbohydrate.
Why this dish works
Three point four grams of carbohydrate for 51 g of protein is the leanest ratio in this collection. There is nothing in the dish but chicken, lemon, herbs and a teaspoon of oil.
The zest matters more than the juice. Lemon juice on raw chicken breast starts to firm up the surface if it is left too long, while the zest gives the flavour without doing that. Marinate for thirty minutes, not three hours.
Dried oregano, thyme and rosemary hold up to a hot pan better than fresh herbs, which burn. Save the fresh parsley or coriander for the end.
What you need
Makes one serving, from 250 g of raw breast:
- 250 g boneless chicken breast, flattened slightly
- Juice of 1 lemon, and the zest of half
- 1 tsp olive oil
- 1 tsp mixed dried herbs, oregano, thyme and rosemary
- 2 cloves garlic, crushed
- Salt and coarse black pepper, to taste
- Lemon wedges, to serve
How to make it
Flatten the chicken to an even thickness with the base of a heavy pan. Uneven pieces cook unevenly, which is how the thin end goes dry.
Rub the chicken with the crushed garlic, lemon zest, dried herbs, salt, pepper and half the lemon juice. Leave it for thirty minutes at room temperature.
Heat the olive oil in a grill pan until it just begins to shimmer. Lay the chicken down and leave it for four minutes without moving it, so the grill marks form.
Turn once and cook for another three to four minutes. Press the thickest part with a finger: it should feel firm but still give slightly.
Rest it for two minutes off the heat, then finish with the remaining lemon juice and serve with wedges.
Nutrition per serving
| Calories | 310 kcal |
|---|---|
| Protein | 51.2 g |
| Fat | 9.2 g |
| Net carbohydrate | 3.4 g |
| Fibre | 0.8 g |
Figures are for one serving from 250 g of raw chicken breast with 1 tsp of olive oil, lemon and herbs. Almost all the carbohydrate is the lemon juice.
Who this suits
This is the dish to keep in mind on a strict low-carb day, and it is a regular on muscle gain plans where the protein target is the hard part.
It also reheats badly, like all chicken breast, so cook it to eat. On a weight loss plan that is a feature, because a portion cooked is a portion eaten.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka, not an assistant.
More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Chicken in a thick red gravy
- Chicken in a smooth tomato gravy
- Greek chicken salad bowl
- Keema with cauliflower rice
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.