Of which 1 g sugars and 4.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (lemon)
Allergens none
Roasted chicken with lemon and garlic
A quick marinade, then into the oven until golden.
Ingredients
- 400 g (14 oz) boneless, skinless chicken breast
- 2 lemons (one sliced, one for juice) (200 g / 7 oz)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 3 cloves garlic, finely minced (9 g)
- 1 tsp chopped fresh thyme, or ½ tsp dried (1 g)
- ½ small red onion, thinly sliced, optional (40 g / 1½ oz)
- sea salt and black pepper, to taste
Method
- In a bowl, season the chicken with the juice of one lemon, a tablespoon of the olive oil, the minced garlic, thyme, salt and pepper. Let it marinate for at least 15 minutes, ideally 30.
- Preheat the oven to 200 °C (400 °F). Arrange the slices of the other lemon and the sliced onion, if using, on a baking sheet. Lay the marinated chicken on top and drizzle with the rest of the olive oil.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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