The Best Lemon-Pepper Chicken

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Give your poultry a citrus burst and a sharp kick of spice with this recipe for the Best Lemon-Pepper Chicken.

I started with a wing.

That was when I was introduced to the wonders of chicken flavored with lemon and pepper. It was one of those weekly Wing Nights at my local bar where they charge you an obscenely scant amount per wing—a loss leader intended to get you through the door to buy lots of beer. I fall for it every time. I eat a handful of wings then me and my friends go through more pitchers than we had planned.

But not this time. Nope. It was all about those wings. Especially the lemon-pepper ones. They were a recent addition to the wings menu and I had low hopes. Lemon and pepper sounds too… basic. Did I still think they were basic 20 wings in? Nope.

Since that night I have used lemon and pepper on a number of occasions with a number of dishes (homemade potato chips and flaked tuna, anyone?). But the most successful is this lemon-pepper chicken, which makes sense given it was on chicken that I originally had it. Luckily for you, you don’t have to ‘wing’ it; you have this recipe to steer you to a delicious and healthy meal your family will love.

Is Lemon-Pepper Chicken Healthy?

Yes, pretty much all the ingredients provide some nutritional benefit. The chicken has protein, the lemon has vitamin C and antioxidants, and the olive oil has monounsaturated fats. The only question surrounds the all-purpose flour. As a refined grain, it limits the amount of diets this recipe is suitable for. Using almond flour instead, for instance, would make it accessible to those on gluten-free, low-carb, and paleo diets.

Should I Use Lemon Juice as well as Lemon Zest?

The zest contains citrus oils, which will infuse your chicken with a lovely lemon flavor. It will also smell amazing. But there are benefits to using lemon juice as well as/in lieu of the zest. For starters, lemon juice contains acids, which will help tenderize the chicken. Being a liquid, it will also add moisture—no small feat when dealing with a meat that is prone to overcooking. Just don’t marinate with lemon juice too long; it could turn the texture to mush.

INGREDIENTS

• 2 boneless, skinless chicken breasts (8-10 oz. each)
• 2 fresh lemons
• 1 tbsp olive oil
• 3 tbsp all-purpose flour
• 1/2 to 3/4 tsp salt
• 2 1/2 tsp cracked black pepper
• 1/2 tsp garlic powder
• fresh parsley (for garnish)

INSTRUCTIONS

Prepare

Slice and pound the chicken for even thickness. Zest the lemons, avoiding the white pith.

Coat

Mix lemon zest with olive oil and slather onto the chicken.

Dredge

Combine flour and seasonings, then coat the chicken evenly.

Cook

Sear the chicken in hot oil until golden on both sides.

Garnish & Serve

Add parsley and lemon slices if desired, and enjoy your meal!

Devour!

FAQs & Tips

Serving Suggestions

Chicken is a much-loved entree for a number of reasons, one of which is its ability to go with any side, be it mashed potatoes, rice, or vegetables, like this Corn on the Cob. Heck, pair it with a slice of pizza, it will still work out. What I try to do is side it with dishes that will taste great with lemon and pepper flavor, so I make a bit more of the zest-oil mix then add grated pepper. It brings a flavor consistency to the meal and I don’t have to worry about any clashes that might force my guests to eat the entree in full, take a glass of water to cleanse the palate, then start on the sides.

Print

The Best Lemon Pepper Chicken

Give your poultry a citrus burst and a sharp kick of spice with this recipe for the Best Lemon-Pepper Chicken.

Course Main Course

Cuisine American

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 69kcal

Author FoodFaithFitness

Ingredients

• 2 boneless skinless chicken breasts (approximately 8-10 ounces each)
• 2 fresh lemons
• 1 tbsp olive oil
• 3 tbsp all-purpose flour
• 1/2 to 3/4 tsp salt
• 2 1/2 tsp cracked black pepper
• 1/2 tsp garlic powder
• fresh parsley (for garnish)

Instructions

• Slice each chicken breast horizontally to create two thinner cutlets. For even cooking, lightly pound them to a uniform thickness of about 1/2 inch.
  
  
  
  
  
  
  
• Grate the zest from the lemons to yield 1 1/2 to 2 tablespoons of zest, being careful to avoid the bitter white pith.
  
  
  
  
  
  
  
• Combine the lemon zest with 1 tablespoon of olive oil in a bowl. Coat the chicken cutlets thoroughly with the lemon oil mixture.
  
  
  
  
  
  
  
• In a shallow dish, whisk together the flour, salt, black pepper, and garlic powder.
  
  
  
  
  
  
  
• Dredge each lemon-oil coated chicken cutlet in the flour mixture, shaking off any excess.
  
  
  
  
  
  
  
• Heat the remaining olive oil in a skillet over medium-high heat. Cook the chicken for 2 minutes a side, or until golden and cooked through.
• If desired, thinly slice the zested lemons and briefly cook the slices in the skillet until caramelized.
• Garnish the cooked chicken with fresh parsley and serve immediately. DEVOUR!

Nutrition

Calories: 69kcal | Carbohydrates: 10g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Cholesterol: 0.3mg | Sodium: 1746mg | Potassium: 87mg | Fiber: 2g | Sugar: 1g | Vitamin A: 12IU | Vitamin C: 29mg | Calcium: 16mg | Iron: 1mg

The post The Best Lemon-Pepper Chicken appeared first on Food Faith Fitness.

References:

Frequently Asked Questions

How can I determine if my produce was organic?

These three labels can help you make sure you're buying organic produce.

USDA Organic Certified – Produced by USDA and certified as 100% organic.

Certified Naturally Grown - Produce that has passed strict requirements for organic practices but has not yet received certification from the USDA.

Pastured/Free Range - Produce from animals who live outdoors and graze freely on grass and herbs.

These labels are used to indicate that the product meets specified criteria.

• No synthetic fertilizers or pesticides
• No genetically altered organisms
• The animal is never given antibiotics
• No hormones are ever given to the animal
• No growth-promoting drugs
• No feed additives
• No artificial ingredients
• No irradiation
• There's no sewage waste sludge
• GMOs are not allowed
• Antibiotics have never been administered
• No hormones ever given
• There are no growth-promoting drugs
• No feed-additives
• No artificial ingredients
• No sewage sludge (if it's a non-GMO)
• No irradiation

I hope you found this article helpful.

What are organic foods and how do they compare?

Organic produce can be grown without the use of pesticides or synthetic fertilizers. No growth hormones are used. Animal testing is also not done. These crops are allowed to grow naturally, so farmers do not use chemicals to prevent weeds or pests.

Organic farming practices help maintain soil quality and reduce erosion. Organics contain more nutrients than regular food and are therefore better for our overall health. Organic foods are often higher in fiber, lower in fat, and less calories than those produced conventionally.

What are the best organic vegetables for you?

Organic vegetables are the highest quality and healthiest food source. They are among the most nutritious foods on Earth.

Organic produce can be grown without the use of pesticides herbicides fungicides and chemical fertilizers. These chemicals can be dangerous to our environment as well as our health.

Organic produce also has more nutrients, vitamins minerals, antioxidants and phytonutrients. They also contain more fibre, essential fatty acids, enzymes, fiber, and enzymes. This makes them healthier because we absorb these nutrients better when eating organics.

Not only do organic vegetables taste delicious, but they are also safe to eat. Organic produce does not have side effects.

Any grocery store can sell organic fruits and vegetables. They can be labeled organic if they are grown according to USDA guidelines.

What are my top priorities when buying organic products

USDA-certified organic labels are recommended. This seal signifies that the product meets specific USDA standards. Look out for the USDA Organic seal on boxes, cartons cans and jars.

When shopping for meat, ensure it comes from cows fed 100% organic feed. Cattle are ruminants. This means they chew the cud. Ruminant cattle are divided into four stomach compartments, the rumen and reticulum as well as the omasum and abmasum. To be labeled '100% organic, all animal parts must be organically nourished.

You should only purchase chicken that has been raised organically. It must not have ever been treated with antibiotics. Chickens can eat both animal and plant food. Omnivorous chickens have a digestive tract composed of a crop, proventriculus, gizzard, small intestine, large intestine, and anus.

It is important to ensure that dairy products are from cows that were fed 100% organic feed. Dairy cows have four stomach compartments, just like ruminants. The fourth stomach compartment, the udder, is where milk comes from.

If you are buying other types of livestock, make sure to check the label to determine the percentage of their diet. For example, pork may be labelled '95% organic.' This means 95 percent of the pig's feed came from organic sources.

Statistics

• Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)
• When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)

External Links

[TAG36]

• PubMed: Assessment of the micronutrients found in plant foods that are produced using organic and conventional agricultural techniques - PubMed


• Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry, strawberry, and corn grown using conventional, organic, and sustainable agricultural practices - PubMed

[TAG39]

• Home


• Organic Enforcement

[TAG42]

• EWG's 2022 Shopper's Guide to Pesticides in Produce


• Clean Fifteen(tm) Conventional Produce with the Least Pesticides

[TAG45]

• A Review of Journal of Toxicology and Environmental Health: Cancer Risk and Occupational Pesticide Expositions: Part B: Vol 15, Number 4


• Genetically modified foods: Safety, Risks and Public Concerns - A Review - Journal of Food Science and Technology

How To

Organic foods: Are they safer and more nutritious?

Organic food is produced without chemical pesticides or synthetic fertilizers. They are grown in natural environments without artificial inputs (fungicides/herbicides/hormones, antibiotics or genetic engineering). Organic farming practices include crop rotation, cover crops, composting animal manure, recycling wastewater, and integrated pest management (IPM).

The USDA National Organic Program (NOP) was established in 2002 to regulate the production, handling, processing, labelling, sale, and distribution of organic products sold in the United States. NOP regulations make sure that organic agricultural product conforms to the Federal Food, Drug, and Cosmetic Act. Additionally, organic products must not contain prohibited substances like pesticide residues or genetically modified organisms.

Two types of certification programs are available in the United States for producers who wish to have their products labeled organic. One is for farmers and ranchers; one is for manufacturers. Both programs require an annual audit of the operations in order to confirm compliance with stringent standards. There are several certifying organizations that offer these services. These include the CCOF Certified Organic Farmers & Ranchers as well as Quality Assurance International and the American Grassfed Association. Each of these organizations provides third-party verification to verify that farms are following strict guidelines in regards to environmental stewardship, labour practices and care for livestock.

According to USDA's Economic Research Service (ERS), organic agriculture accounted in 2013 for $4.7 Billion in sales. It was a 23 percent rise in retail spending for certified organic products since 2009. Groceries sales increased by 12 per cent during this time. Spending directly on organic produce grew by 29 percent while that on meat, poultry, eggs and seafood only grew by 1 percent.

Organic food is more expensive, but consumers believe its quality is worth the extra cost. Consumer Reports conducted a survey in 2015 and found that 88 percent of respondents would pay more for organic foods if they had higher nutritional value. Health Affairs published another study that found organic food eaters are less likely than those who consume conventional foods to have health problems such diabetes, heart disease and cancer.

While there is no evidence that organic food can prevent or treat any diseases, there are some studies suggesting that eating them may improve your overall health by reducing your exposure to pesticides and other contaminants. One example is the conclusion reached by a review of 31 studies, published in 2010, that organically reared beef was significantly less toxic than conventionally-raised beef. A separate analysis of 11 studies published in 2012 reached similar conclusions.

A 2014 report from the Environmental Working Group looked at data from the Department of Agriculture's Agricultural Marketing Resource Center and found that the incidence of foodborne illness caused by E. coli, salmonella, listeria monocytogenes, campylobacter, and verotoxin-producing E. coli O157:H7 decreased when comparing organic to non-organic chicken, pork, beef, lamb, milk, and cheese. After 2006, when USDA required stricter organic standards in animal raising for human consumption, the group noted that E.coli O157 was less common among children and adults.

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