
This dish is the essence of honest, simple cooking. Fresh lemon, sharp arugula, and perfectly charred chicken create a meal that leaves you feeling light, nourished, and energized.
This light, high-protein meal pairs tender grilled chicken with a bright, peppery arugula salad. It is a perfect solution for a balanced, low-carb dinner that comes together in under 30 minutes.
Combine olive oil, lemon zest, garlic, salt, and pepper in a small bowl. Rub the mixture over the chicken breasts and let them rest for 10 minutes.
Preheat your grill or grill pan to medium-high heat. Cook the chicken for 6–7 minutes per side until the internal temperature reaches 165°F (74°C).
While the chicken rests, toss the arugula, tomatoes, lemon juice, and olive oil in a bowl. Top with shaved Parmesan.
Serve the warm chicken breast over a generous bed of the fresh arugula salad.
Always let your chicken rest for at least 5 minutes after grilling. This allows the juices to redistribute, ensuring every bite is succulent rather than dry.
| Nutrient | Amount |
|---|---|
| Calories | 310 |
| Protein | 48g |
| Fat | 10g |
| Carbs | 5g |
Absolutely. Thighs are juicier and handle high heat well, though they may require 1-2 minutes longer on the grill.
Ensure your grill is clean and well-oiled. Do not move the chicken until it releases naturally from the grates.
The chicken is great for meal prep and freezes well for up to one month. I recommend keeping the arugula fresh and dressing it right before serving.




Stewart Lucas is the founder of NutriGuide. With over a decade of clinical experience in nutrition, hormone balance, and dietetic consulting, Stewart simplifies home cooking with science-backed diet plans, healthy ingredient hacks, and easy culinary techniques.
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