Ingredients
Equipment
Method
Prep the Chicken for Even Cooking
- Place the chicken breasts on a cutting board. Using the flat side of a meat mallet or a rolling pin, gently pound the thicker portions of the chicken breasts until they are an even thickness (about 3/4 inch). Place the pounded chicken breasts into a resealable gallon bag.
Create the Flavorful Marinade
- In a small bowl, whisk together 3 tablespoons of olive oil, fresh lemon juice, 2 cloves of minced garlic, and 1 teaspoon of Italian seasoning. Season generously with 1 1/4 teaspoons of salt and 3/4 teaspoon of black pepper.
Marinate for Maximum Flavor
- Pour the prepared marinade over the chicken in the bag. Seal the bag, removing as much excess air as possible. Gently rub the marinade around the chicken to ensure it's fully coated. Transfer the bag to the refrigerator and let it marinate for at least 15 minutes, or up to 4 hours.
Preheat and Prep the Pan
- While the chicken is marinating, preheat your oven to 425°F (220°C). Lightly spray an 18 by 13-inch rimmed baking sheet with non-stick cooking spray.
Season and Arrange the Broccoli
- Place the chopped broccoli florets onto the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with the minced clove of garlic. Season with salt and pepper to taste. Toss everything together until the broccoli is evenly coated. Spread the broccoli into a single layer, occupying about two-thirds of the baking sheet.
Add the Chicken
- Remove the chicken breasts from the marinade bag, letting any excess drip off. Arrange the chicken breasts in a single layer on the empty portion of the baking sheet, ensuring they are not overcrowded. You can spoon any remaining garlic bits from the marinade over the chicken for extra flavor.
Roast to Perfection
- Place the baking sheet into the preheated oven. Roast for approximately 16-22 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) in the thickest part when checked with a meat thermometer, and the broccoli is tender-crisp and developing nicely browned, caramelized edges.
Garnish and Serve
- Carefully remove the baking sheet from the oven. Sprinkle the roasted broccoli with the finely grated Parmesan cheese. If using, sprinkle the chicken with minced fresh parsley and garnish with lemon slices. Let the chicken rest for a few minutes before serving. Serve warm.
Notes
Olive Oil: Extra virgin olive oil is recommended for its flavor, but a regular olive oil or even avocado oil can be used. The quantity is important for both the marinade and roasting the vegetables.
Lemon Juice: Freshly squeezed lemon juice provides the best bright, zesty flavor. Bottled juice can be used in a pinch, but you may need to adjust the quantity to taste.
Garlic: While fresh garlic offers the most pungent flavor, jarred minced garlic or garlic powder can be substituted. Use about 1 teaspoon of jarred minced garlic or 1/2 teaspoon of garlic powder for the marinade, and a similar amount for the broccoli.
Italian Seasoning: If you don't have Italian seasoning, you can create your own blend with dried oregano, basil, thyme, rosemary, and marjoram.
Parmesan: For the best melt and distribution, use finely grated or powdered Parmesan cheese. Pre-shredded or block Parmesan can be used, but may not distribute as evenly.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.