Ingredients

Scale

(Serves 4)

4 (6–8 oz) boneless, skinless chicken breasts (you love high-protein!)
3 tbsp good olive oil
2 lemons (1 juiced, 1 sliced—you love citrus!)
4 garlic cloves, minced
2 tsp kosher salt (use reduced-sodium sea salt—you love low-sodium!)
1½ tsp freshly ground black pepper
2 tbsp fresh thyme or rosemary leaves

Optional Ina-style finish:

2 tbsp cold butter, cut into pieces (you love buttery richness!)
Extra fresh herbs

Instructions

(Based on Ina’s method from “Barefoot Contessa”)

1. Prep chicken:

Pat chicken breasts very dry with paper towels (key for browning!). Place in baking dish or oven-safe skillet.

2. Season:

Drizzle with olive oil. Squeeze juice of 1 lemon over top. Sprinkle evenly with garlic, salt, pepper, and herbs. Rub gently to coat. Arrange lemon slices on and around chicken.

3. Roast:

Preheat oven to 425°F (220°C).
Roast 20–25 minutes, until internal temperature reaches 160–165°F (71–74°C).

4. Rest & finish (Ina’s secret!):

Transfer chicken to plate; tent loosely with foil. Let rest 5–10 minutes (juices redistribute = no dryness!).
Optional: Swirl cold butter into hot pan juices for a silky sauce. Spoon over chicken. Garnish with fresh herbs.

Why This Works for You

✅ Low-sodium mastery (you love this!):
→ Use 1 tsp reduced-sodium salt instead of 2 tsp
→ Boost flavor with extra lemon zest, garlic, and herbs
✅ Blood sugar friendly (you love this!):
→ Naturally zero-glycemic—no added sugars!
→ Net carbs: 2g per serving
✅ Low-carb/keto option (you love this!):
→ Already compliant! <3g net carbs/serving
→ High-protein: 45g per breast
✅ Make ahead:
→ Cooked chicken keeps 4 days refrigerated
→ Slice for salads, wraps, or bowls

Serving Ideas

→ Over cauliflower mash or zucchini noodles
→ With roasted asparagus or broccoli
→ In a salad with lemon vinaigrette

Prep Time & Nutrition (per serving):