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SPICY LEMON-GARLIC GRILLED CHICKEN
13

SPICY LEMON-GARLIC GRILLED CHICKEN

NUTRITION
HEALTHY RECIPES
Mar 05, 2025

SPICY LEMON-GARLIC GRILLED CHICKEN

This Spicy Lemon-Garlic Grilled Chicken is a flavourful, protein-rich dish that is zesty and bold. The combination of fresh lemon juice, minced garlic, black pepper, salt, olive oil and red pepper flakes creates a mouthwatering marinade that infuses the chicken with a balance of tangy, spicy and savoury notes. Grilling locks in the juiciness, creating a crispy exterior while keeping the inside tender and moist. Perfect for a quick weeknight dinner or a high-protein meal prep option, this dish pairs well with fresh salads, roasted vegetables or grain-based sides like quinoa or rice. The recipe is simple yet delicious, making it a great go-to option for those who love a bit of heat in their meals. It’s low in carbs, gluten-free and suitable for paleo and Whole30 diets. Whether grilled outdoors or cooked on a stovetop grill, this dish is guaranteed to impress.

RECIPE CATEGORY

Main Course, Lunch, Dinner

SERVING SIZE

1

CUISINE

Mediterranean, American, Healthy Eating

PREPARATION/TECHNIQUES

Grill, Pan-Fry, Marinate

OCCASION/HOLIDAY

Weeknight Dinner, Meal Prep, High-Protein Meal, BBQ

SPECIAL CONSIDERATION/DIETARY CONCERNS

Gluten-Free, Dairy-Free, High-Protein, Low-Carb, Keto, Paleo, Whole30

DISH TYPE

Grilled Chicken, Protein Meal, Healthy Chicken Recipe

INGREDIENTS

  • 1 small chicken breast
  • ½ teaspoon lemon juice
  • ½ teaspoon garlic, minced
  • ½ teaspoon black pepper
  • ½ teaspoon red pepper flakes
  • ½ teaspoon olive oil
  • ¼ teaspoon salt

FULL NUTRITIONAL INFORMATION

  • Calories: 180 kcal
  • Carbohydrates: 1g
  • Protein: 30g
  • Fats: 5g
  • Fibre: 0g
  • Sugar: 0g
  • Sodium: 400mg

PREPARATION

  • Prepare the marinade: In a small bowl, mix the lemon juice, minced garlic, black pepper, red pepper flakes, olive oil and salt.
  • Marinate the chicken: Coat the chicken breast evenly with the marinade, ensuring it is well-covered. Let it rest for at least 15 minutes (or up to 24 hours for maximum flavour).
  • Preheat the grill or pan: Heat a grill pan or outdoor grill to a medium-high flame. Lightly grease with olive oil.
  • Cook the chicken: Place the chicken on the grill and cook for about 5-7 minutes per side, depending on thickness, until fully cooked (internal temperature of 75°C or 165°F).
  • Rest before serving: Remove the chicken from the grill and let it rest for 5 minutes to allow the juices to redistribute.
  • Serve and enjoy: Slice and serve hot with your favourite sides, such as roasted vegetables or a fresh salad.

PREP TIME

15 minutes (including marination)

COOKING TIME

10-12 minutes

TIPS

  • More intense flavour: Marinate the chicken for a longer time (overnight if possible).
  • Juicier chicken: Do not overcook the chicken. Use a meat thermometer to check doneness.
  • Less spicy version: Reduce red pepper flakes or substitute with smoked paprika for a milder flavour.
  • Extra zesty kick: Add extra lemon zest to the marinade for more citrus notes.
  • Meal prep idea: Make multiple servings and store them in the fridge for quick meals throughout the week.

VARIATIONS

  • Asian-Inspired: Add soy sauce and ginger to the marinade for an umami boost.
  • Mediterranean Twist: Mix in oregano and serve with tzatziki sauce.
  • Mexican Style: Use lime juice instead of lemon and serve with avocado and salsa.
  • Herby Version: Add fresh rosemary or thyme for a fragrant touch.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
  • Freezing: Freeze raw marinated chicken in a sealed bag for up to 3 months.
  • Reheating: Warm in a pan over low heat or microwave for 1-2 minutes, adding a splash of water to keep it moist.

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