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Lemon Pepper Grilled Chicken with Roasted Broccoli

Lemon Pepper Grilled Chicken with Roasted Broccoli

Dinner
Prep Time
30min
Cook Time
45min
Servings
3
Calories
485
Chef's Note

For the most flavorful chicken, crush the peppercorns yourself rather than using pre-ground pepper. The texture and aromatic oils released create a more complex flavor profile. If you don't have a mortar and pestle, place the peppercorns in a sealed plastic bag and crush with a rolling pin or heavy skillet. For extra tenderness, you can brine the chicken breasts in salt water for 30 minutes before marinating.

Tags
high-protein
chicken
grilled
roasted vegetables
dinner
healthy
lemon
gluten-free
dairy-free
meal prep
Ingredients

  • 1.5 pounds boneless skinless chicken breasts

  • 1.5 pounds fresh broccoli florets

  • 2 whole lemons

  • 6 tablespoons olive oil

  • 4 cloves garlic cloves

  • 2 sprigs fresh thyme

  • 1 sprig fresh rosemary

  • 1 tablespoon black peppercorns

  • 1.5 teaspoons sea salt

  • 1 tablespoon honey

  • 1 tablespoon dijon mustard

  • 0.25 teaspoon red pepper flakes

  • 3 tablespoons pine nuts

Instructions
  • 1

    Prepare the marinade: Zest 1 lemon and juice both lemons into a bowl. Crush 1 tablespoon of black peppercorns using a mortar and pestle (or place in a zip-top bag and crush with a rolling pin).

  • 2

    Mince 3 garlic cloves and strip the leaves from 2 sprigs of thyme and 1 sprig of rosemary, finely chopping them.

  • 3

    In a medium bowl, whisk together 4 tablespoons of olive oil, the lemon juice, lemon zest, crushed black pepper, minced garlic, chopped herbs, 1 teaspoon of sea salt, 1 tablespoon of honey, and 1 tablespoon of dijon mustard.

  • 4

    Place the chicken breasts between two sheets of plastic wrap and gently pound to an even thickness of about 3/4 inch using a meat mallet or heavy skillet.

  • 5

    Place the chicken in a shallow dish or resealable plastic bag and pour 3/4 of the marinade over it, reserving the remaining 1/4 for later. Ensure the chicken is well-coated, then cover and refrigerate for at least 30 minutes, up to 4 hours.

  • 6

    Preheat the oven to 425°F (220°C) and prepare a baking sheet with parchment paper.

  • 7

    Wash and thoroughly dry the broccoli florets, then place them on the prepared baking sheet. Drizzle with 2 tablespoons of olive oil, season with 1/2 teaspoon of sea salt, and toss to coat evenly.

  • 8

    Mince the remaining garlic clove and sprinkle it over the broccoli along with 1/4 teaspoon of red pepper flakes. Spread the broccoli in a single layer and roast for 20-25 minutes, until the edges are crispy and slightly charred.

  • 9

    While the broccoli is roasting, preheat a grill or grill pan to medium-high heat.

  • 10

    Remove the chicken from the marinade, letting excess drip off. Discard the used marinade.

  • 11

    Grill the chicken for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and grill marks appear.

  • 12

    During the last 5 minutes of broccoli roasting, sprinkle 3 tablespoons of pine nuts over the broccoli to toast them lightly.

  • 13

    Let the chicken rest for 5 minutes before slicing against the grain.

  • 14

    Drizzle the reserved marinade (the 1/4 portion you set aside earlier) over the sliced chicken.

  • 15

    Serve the lemon pepper chicken alongside the roasted broccoli, garnishing with additional fresh herbs if desired.

Nutrition Information (per serving)
485
Calories
52g
Protein
15g
Carbs
26g
Fat
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