Garlic Chicken Recipe: Simple, Delicious, and Nutritional Meal Ideas
For an Easy Garlic Chicken recipe, you’ll need a few simple ingredients. Gather:
- 4 boneless, skinless chicken breasts
- 6 cloves of garlic, minced
- 1/4 cup olive oil
- 1/4 cup chicken broth
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
These ingredients provide the essential flavors and ensure that the dish remains both quick and easy to prepare.
Cooking Time
The total cooking time for Easy Garlic Chicken is roughly 30 minutes. Here’s a breakdown:
- Preparation: 10 minutes for prepping the chicken and mixing ingredients.
- Cooking: 20 minutes for baking.
This short time frame makes Easy Garlic Chicken ideal for weeknight dinners or last-minute meals. Cooking times may vary slightly based on oven efficiency and chicken thickness.
Step-by-Step Cooking Instructions
Preparing the Chicken
Start by preheating your oven to 400°F (200°C). Rinse the chicken breasts under cold water and pat them dry with paper towels. On a cutting board, trim any excess fat from the chicken. If the breasts are uneven in thickness, pound them with a meat mallet until they are uniform. Place the chicken breasts in a baking dish, ensuring they are not touching each other.
Cooking the Garlic Sauce
In a small mixing bowl, combine 4 minced garlic cloves, 1/4 cup of olive oil, 1 teaspoon of dried basil, 1 teaspoon of dried oregano, and a pinch of salt and pepper. Stir the ingredients until they are well integrated. Heat the mixture in a skillet over medium heat for about 3 minutes to release the flavors, stirring occasionally to prevent the garlic from burning.
Final Assembly and Serving
Pour the garlic sauce evenly over the chicken breasts in the baking dish. Use a brush or spoon to distribute the sauce, ensuring each piece is fully covered. Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the chicken’s internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before serving to allow the juices to redistribute. Serve the garlic chicken with your choice of side dishes, such as steamed vegetables or rice.
Nutritional Information
Easy Garlic Chicken offers a balanced nutritional profile, ideal for a healthy meal. A standard serving, approximately 4 ounces or 113 grams of cooked chicken, provides the following nutrients:
| Nutrient | Amount per Serving | Daily Value (%) |
|---|---|---|
| Calories | 220 | 11% |
| Protein | 26 grams | 52% |
| Total Fat | 12 grams | 18% |
| Saturated Fat | 2 grams | 10% |
| Cholesterol | 70 milligrams | 23% |
| Sodium | 250 milligrams | 10% |
| Total Carbohydrates | 3 grams | 1% |
| Dietary Fiber | 0 grams | 0% |
| Sugars | 0 grams | 0% |
| Vitamin A | 150 IU | 3% |
| Vitamin C | 5 milligrams | 8% |
| Calcium | 20 milligrams | 2% |
| Iron | 1 milligram | 6% |
Lean Chicken Breast, the dish’s main ingredient, accounts for the high protein content. Proteins support muscle growth and repair, critical for those active during the day. Olive Oil, used in the garlic sauce, contributes healthy fats essential for brain function and cardiovascular health. With only 12 grams of fat per serving, including 2 grams of saturated fat, this meal supports heart health if consumed within recommended dietary limits.
Garlic offers notable health benefits despite low quantities in the recipe. Garlic contains bioactive compounds with potential anti-inflammatory and antioxidant properties, supporting overall well-being.
Carbohydrates are minimal, totaling 3 grams per serving, making this dish suitable for low-carb diets. Sodium content remains modest at 250 milligrams, allowing you to enjoy the dish without significant concerns over blood pressure.
Adding side dishes like steamed vegetables or brown rice can increase fiber and micronutrient intake, further enhancing the meal’s nutritional value. Always consider portion sizes and balance your diet to maintain overall health.
Variations and Substitutions
Using Different Proteins
Explore various proteins to customize your Easy Garlic Chicken. Substitute chicken with turkey for a similar flavor profile, or use pork chops for a heartier taste. Replace with boneless, skinless thighs for a juicier version, though thighs may take slightly longer to cook. Try shrimp or firm fish like cod or tilapia for a seafood twist. Keep the cooking time and temperature in mind as seafood cooks faster than poultry.
Vegan and Vegetarian Alternatives
Create vegan or vegetarian versions of Easy Garlic Chicken by substituting the chicken with plant-based options. Use tofu or tempeh for a soy-based alternative rich in protein. Marinate these in the garlic sauce to absorb flavors before cooking. Opt for hearty vegetables like cauliflower steaks or thick slices of portobello mushrooms as a meat-free option. Bake or sauté these substitutes similarly to achieve savory results while maintaining the essence of the garlic sauce.
Pairing Suggestions
Best Side Dishes
Selecting the right side dishes enhances your Easy Garlic Chicken, creating a balanced meal. Consider these options:
- Steamed Vegetables: Broccoli, carrots, and green beans complement the garlic flavor.
- Rice: Jasmine or basmati rice provides a fragrant base for the chicken.
- Mashed Potatoes: Creamy mashed potatoes balance the garlic’s punch.
- Salads: A fresh green salad with a light vinaigrette adds a crisp texture.
- Quinoa: Protein-rich quinoa offers a nutty flavor and health benefits.
Wine Pairing Ideas
Pairing wine with Easy Garlic Chicken elevates the dining experience. Think about the following selections:
- Chardonnay: The buttery notes of Chardonnay pair well with garlic chicken, balancing its flavors.
- Sauvignon Blanc: This wine’s acidity complements the dish’s garlic and herbs.
- Pinot Grigio: A light, crisp Pinot Grigio provides a refreshing contrast.
- Riesling: Slightly sweet Riesling offsets the savory garlic tones.
- Red Zinfandel: For red wine lovers, Zinfandel’s spiciness pairs nicely with garlic chicken.
These pairings enhance the flavors of your Easy Garlic Chicken, ensuring a well-rounded culinary experience.
Conclusion
Easy Garlic Chicken is a versatile and flavorful dish that fits seamlessly into any meal plan. Whether you’re experimenting with different proteins or exploring vegan alternatives, this recipe adapts effortlessly. Pair it with your favorite sides and elevate the experience with a well-chosen wine. Enjoy the simplicity and deliciousness of Easy Garlic Chicken, making it a staple in your culinary repertoire.
