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“Citrus marinade chicken breast”

Name: 3 Ounce Chicken Breast (Perfect Portion)

Summary: A perfectly portioned, juicy 3 ounce chicken breast, easy to prepare and ideal for healthy meals, meal prep, and calorie-conscious diets.
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Prep Time 5 minutes
Cook Time 15 minutes
30 minutes
Total Time 50 minutes
Servings: 1
Course: Main
Cuisine: American
Calories: 128
Ingredients Equipment Method Notes

Ingredients
  

  • Ingredients:
  • 1 skinless boneless chicken breast (3 ounces raw)
  • 1 teaspoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder
  • Optional: 1 teaspoon dried herbs thyme, oregano, rosemary

Equipment

  • Equipment:
  • Kitchen scale (optional but recommended)
  • Baking dish, grill, or skillet
  • Tongs
  • Meat thermometer

Method
 

  1. Instructions:
  2. Preheat your oven to 375°F (190°C) if baking, or heat your grill or skillet on medium-high.
  3. Pat the chicken breast dry.
  4. Brush with olive oil and season on both sides with salt, pepper, garlic powder, and optional herbs.
  5. Cook:
  6. Bake for 15–18 minutes, or
  7. Grill for 4–5 minutes per side, or
  8. Pan-sear for 3–4 minutes per side.
  9. Check for an internal temperature of 165°F (74°C).
  10. Let rest for 5 minutes before slicing or serving.

Notes

Notes:
Chicken breast can be marinated for extra flavor before cooking (try lemon juice, orange juice, and olive oil).
Weigh raw for best accuracy since chicken loses moisture while cooking.
Great for meal prepping — store in fridge for up to 4 days, or freeze for 3 months.