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Healthy Chicken Recipes
Healthy Chicken Recipe: Lemon Herb Grilled Chicken
For those looking to add a nutritious and flavorful chicken dish to their repertoire, this Lemon Herb Grilled Chicken recipe is perfect. It combines the tangy freshness of lemon with the earthy flavors of herbs, creating a delicious and healthy meal that’s easy to prepare.
Ingredients
For the Marinade:
- 4 boneless, skinless chicken breasts
- 1/4 cup olive oil
- 1/4 cup freshly squeezed lemon juice (about 2 lemons)
- 2 cloves garlic, minced
- 1 tablespoon fresh thyme, chopped
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional)
- Salt and pepper to taste
For Grilling:
- 1 lemon, sliced for garnish
- Fresh herbs for garnish (optional)
Instructions
Step 1: Prepare the Marinade
- Combine Ingredients: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, chopped thyme, rosemary, parsley, Dijon mustard, honey, salt, and pepper.
- Marinate the Chicken: Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably up to 2 hours for maximum flavor.
Step 2: Grill the Chicken
- Preheat the Grill: Preheat your grill to medium-high heat (about 375°F to 400°F).
- Prepare the Chicken: Remove the chicken from the marinade, allowing any excess to drip off. Discard the remaining marinade.
- Grill the Chicken: Place the chicken breasts on the preheated grill. Cook for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center.
- Garnish: During the last few minutes of grilling, place lemon slices on the grill to char slightly. Use these as a garnish along with fresh herbs if desired.
Step 3: Serve
- Rest the Chicken: Allow the grilled chicken to rest for 5 minutes before slicing. This helps retain the juices and keeps the chicken moist.
- Serve: Slice the chicken breasts and serve with your favorite healthy side dishes, such as grilled vegetables, a fresh salad, or quinoa.
Tips for a Healthier Chicken Dish
- Use Fresh Herbs: Fresh herbs not only enhance the flavor but also provide antioxidants and vitamins.
- Olive Oil: Using olive oil as the base for the marinade adds healthy fats that are beneficial for heart health.
- Lemon Juice: The acidity in lemon juice helps tenderize the chicken and adds a refreshing flavor.
- Grill to Perfection: Avoid overcooking the chicken to keep it tender and juicy. Using a meat thermometer can help achieve the perfect doneness.
Nutritional Information (per serving)
- Calories: 210
- Protein: 25g
- Fat: 10g
- Carbohydrates: 2g
- Fiber: 0g
- Sodium: 120mg
This Lemon Herb Grilled Chicken is not only healthy but also bursting with flavor. It’s perfect for a quick weeknight dinner or a weekend barbecue with friends and family. Enjoy it with a side of grilled vegetables or a light salad for a complete and nutritious meal.