It’s been over a year since I’ve posted on the blog, but I’m back! Luckily, 2018 has brought me some much needed renewed energy, so I hope to get back to blogging more often. I wanted to share this recipe for rosemary lemon chicken, because it’s super quick and simple, but it’s also delicious and healthy. It only requires 6 ingredients and one pan, a perfect combination for a weeknight meal.
Sometimes people shy away from chicken thighs because they think they are unhealthy, but that’s simply not true! The key here is to find organic, free-range chicken. Free-range chickens have access to open pasture, which means they get fresh air and sunshine and roam freely through meadows eating a diet that mimics their original foraging diet of bugs and grass. Conventionally-raised chickens are packed into cages and/or barns and fed a corn- and/or soy-based diet filled with pesticides and GMOs. The chicken’s diet and the way in which it was raised directly impacts its nutritional characteristics. Not only does conventionally-raised chicken contain less vitamins and minerals than free-range chicken, but it also is linked to hormone disruption and has been found to contain harmful bacteria (i.e. Salmonella) and antibiotics that disturb our gut. Eating organic, free-range chicken is a more nutrient-dense and safe choice for our health. Be aware of the popular marketing claim, “cage-free”, which doesn’t necessarily equal healthy. Chickens can be raised conventionally, inhumanely packed into barns eating a diet filled with pesticides and GMOs, and still be labeled as cage-free. Your best and most healthy chicken options will be a labeled “organic and free-range”. If possible, buy from a local farmer that you know and trust.
Some people tend to eat only chicken breast for their protein as they think this is healthy. While chicken breasts can be a healthy choice, it’s a good idea to consume other parts of the chicken as well as other protein sources to get the widest array of nutrients in your diet. Also, when fat is paired with protein, as is in the case of dark poultry meat and red meat, it helps your body to digest the protein more efficiently. Plus, other protein options have the potential to be much more flavorful and sometimes more budget-friendly.
This rosemary lemon chicken recipe is nutrient-rich, budget-friendly and super flavorful!
- 2 tablespoons fresh rosemary, minced (plus an extra sprig or two for baking, optional)
- 2 lemons, juiced (reserve the juiced lemons for baking, optional)
- 5 garlic cloves, crushed
- 2 tablespoon ghee, divided
- 2 tablespoon olive oil, divided
- 3 pounds boneless, skinless chicken thighs
- salt and pepper to taste
- Preheat oven to 400 degrees.
- Combine rosemary, lemon juice (reserve squeezed lemons for later), garlic and 1 tablespoon ghee and olive oil together in a bowl. Mix well and set aside.
- Generously sprinkle each side of the chicken thighs with salt and pepper.
- Heat 1 tablespoon of the ghee and olive oil in a large, oven-proof saute pan over medium-high heat.
- Place chicken thighs into the pan and let them saute for 5 minutes or until browned.
- Flip the chicken, pour the rosemary lemon mixture over the chicken and place the juiced lemons and a sprig or two of rosemary throughout the pan for extra flavor.
- Place the pan into oven for 20 minutes or until juices run clear.