Two thick chicken breasts cooked fast in one pan with garlic, butter, and a splash of something tart to balance the richness. This shelf gives you the protein; the method takes twenty minutes from cold to plate.

Serves 2. 25 minutes, 20 at the stove.

About 590 calories a serving, 62 g protein, 6 g carbohydrate, 34 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Pat two chicken breasts dry with paper towels and season both sides with salt and pepper. Heat 2 tablespoons oil in a large skillet over medium-high heat until it shimmers.
2. Lay the chicken in the pan and sear without moving it for 6 to 7 minutes until the underside is deep golden and releases easily. Flip and sear the other side for another 6 to 7 minutes until an instant-read thermometer inserted in the thickest part reads 165°F (74°C).13 min
3. Transfer the chicken to a plate. Add 2 tablespoons butter and 3 minced garlic cloves to the same pan over medium heat, stirring until the garlic is fragrant, about 1 minute. Squeeze juice from half a lemon into the pan and stir to combine, scraping up any browned bits from the bottom.
4. Pour the garlic butter sauce over the chicken and serve with lemon wedges on the side.

Note Swap lemon for white wine or vinegar if you have it. Leftovers keep three days refrigerated and shred easily for salads or grain bowls. Serve with roasted vegetables or a simple green salad, or stretch the protein with rice on the side.