ZESTY LEMON HERB GRILLED CHICKEN
Zesty Lemon Herb Grilled Chicken is a simple yet incredibly flavourful dish that’s perfect for a light and healthy meal. The combination of lemon juice, garlic, salt, black pepper and olive oil creates a vibrant marinade that infuses the chicken with a tangy and savoury taste. This recipe is ideal for quick weeknight dinners, summer grilling or meal prep. The acidity of the lemon juice helps tenderise the chicken, while the garlic enhances its aromatic depth. Grilling the chicken locks in the natural juices, giving it a smoky charred exterior and a juicy centre. This dish is served with roasted vegetables, a fresh salad or whole grains like quinoa or brown rice for a well-balanced meal. Whether you’re looking for a low-fat, protein-packed dish or a gluten-free option, this recipe is a perfect addition to your healthy eating plan.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, American
PREPARATION/TECHNIQUES
Marinate, Barbecue/Grill, Pan-Fry
OCCASION/HOLIDAY
Summer, BBQ, Family Dinner, Healthy Eating, Meal Prep
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, Low Sodium, Quick and Easy, Gluten-Free, High Protein
DISH TYPE
Chicken Entrée, Grilled Chicken
INGREDIENTS
There are the ingredients for Zesty Lemon Herb Grilled Chicken:
- 100g chicken breast
- ½ tsp lemon juice
- ½ garlic clove, minced
- 1 tsp olive oil
- Salt and black pepper, to taste
- ¼ tsp dried oregano or thyme (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 180
- Protein: 31g
- Carbohydrates: 1g
- Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 85mg
- Sodium: 60mg
- Fibre: 0g
- Sugar: 0g
PREPARATION
These are the steps for the preparation of Zesty Lemon Herb Grilled Chicken:
- Prepare the marinade: In a small bowl, mix lemon juice, minced garlic, olive oil, salt and black pepper. If using dried oregano or thyme, add it to the mixture for extra flavour.
- Marinate the chicken: Place the chicken breast in a resealable bag or a shallow dish. Pour the marinade over the chicken, ensuring it is evenly coated. Let it marinate for at least 20 minutes or refrigerate for up to 2 hours for enhanced flavour.
- Preheat the grill: Heat a grill pan or an outdoor grill to a medium-high flame. Lightly grease the grill with a bit of oil to prevent sticking.
- Grill the chicken: Remove the chicken from the marinade, letting excess liquid drip off. Grill for about 5-7 minutes on each side or until the internal temperature reaches 75°C (165°F). Avoid pressing the chicken down to retain its juices.
- Rest and serve: Let the grilled chicken rest for 5 minutes before slicing. Serve with a side of grilled vegetables, rice or a fresh salad.
PREP TIME
10 minutes
COOKING TIME
12 minutes
TIPS
Here are some tips for Zesty Lemon Herb Grilled Chicken:
- Marinate longer for more flavour: If time allows, marinate the chicken for at least 2 hours or overnight for maximum tenderness.
- Pound the chicken for even cooking: If the chicken breast is thick, use a meat mallet or rolling pin to pound it gently for uniform cooking.
- Use fresh lemon juice: Freshly squeezed lemon juice enhances the taste better than bottled versions.
- Grill marks and flavour: Preheating the grill ensures beautiful char marks and a smoky taste.
- Let it rest before slicing: Resting the chicken for 5 minutes helps to retain its juiciness.
VARIATIONS
- Herb-Infused Chicken: Add chopped fresh basil, parsley or cilantro for extra aroma.
- Spicy Kick: Add a pinch of red pepper flakes or cayenne pepper to the marinade.
- Creamy Version: Drizzle with a homemade Greek yoghurt dressing after grilling.
- Garlic Butter Chicken: Swap olive oil for melted butter for a richer taste.
- Asian-Inspired: Add ½ tsp soy sauce and a drizzle of sesame oil for an umami boost.
PREPPING AND STORAGE
- Refrigeration: Store cooked chicken in an airtight container for up to 3 days. Reheat gently in a pan or microwave.
- Freezing: Marinated raw chicken can be frozen for up to 2 months. Thaw overnight in the fridge before grilling.
- Meal Prep: Slice grilled chicken and use it for salads, wraps or grain bowls throughout the week.