Grilled Lemon Herb Chicken Breast Recipe

Grilled Lemon Herb Chicken Breast is a delightful dish that combines the tangy freshness of lemon with aromatic herbs, creating a meal that’s both healthy and satisfying. This recipe has been a staple in Mediterranean cuisine for its simplicity and vibrant flavors.

Lemon and herbs have been used in cooking for centuries, known for enhancing the taste of meats while providing health benefits. Grilling chicken breast is a popular technique due to its ability to seal in flavors and provide a smoky char that complements the zestiness of the marinade.

This dish is perfect for those seeking a nutritious meal that’s rich in protein yet low in fat. It pairs well with a variety of sides and is ideal for both casual family dinners and elegant gatherings.

Ingredients for Grilled Lemon Herb Chicken Breast

• • 4 boneless, skinless chicken breasts
  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 3 cloves garlic, minced
  • 1 tablespoon fresh thyme leaves

• • 1 tablespoon fresh rosemary, chopped
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • Lemon slices for garnish
  • Fresh parsley, chopped for garnish

Instructions for Making Grilled Lemon Herb Chicken Breast

1. 1. In a bowl, whisk together olive oil, lemon juice, garlic, thyme, rosemary, salt, black pepper, and smoked paprika.
   2. Place the chicken breasts in a resealable plastic bag and pour the marinade over the chicken.
   3. Seal the bag and massage the marinade into the chicken. Refrigerate for at least 30 minutes, or up to 4 hours for more flavor.
   4. Preheat the grill to medium-high heat.

1. Remove the chicken from the marinade and let excess drip off.
2. Place the chicken on the grill and cook for 5-7 minutes on each side, or until the internal temperature reaches 165°F.
3. Remove the chicken from the grill and let it rest for a few minutes.
4. Garnish with lemon slices and fresh parsley before serving.

Nutritional Information

Grilled Lemon Herb Chicken Breast is not only flavorful but also packed with nutritional benefits. Each serving is rich in protein, essential for muscle repair and growth. Chicken breast is a lean meat, meaning it is low in fat but high in nutrients.

A typical serving contains approximately 30 grams of protein while keeping the calorie count around 150-200 calories, depending on the size of the breast. The olive oil used in the marinade provides healthy monounsaturated fats, known for promoting heart health.

Lemon juice is an excellent source of vitamin C, which aids in boosting the immune system. The herbs such as thyme and rosemary are rich in antioxidants and have anti-inflammatory properties.

With these nutritional advantages, this dish fits well into a balanced diet, aiding weight management and overall wellness.

Wine/Beverage Pairings With Grilled Lemon Herb Chicken Breast

Pairing a Grilled Lemon Herb Chicken Breast with the right beverage can elevate your dining experience. A crisp, dry white wine such as Sauvignon Blanc or Pinot Grigio complements the lemony flavors beautifully. These wines have a refreshing acidity that matches the citrus notes of the dish.

For a non-alcoholic option, consider a sparkling water infused with lemon or a light citrus iced tea. These beverages add a refreshing touch that harmonizes with the herbal and lemony zest of the chicken.

Cooking Tips and Variations

For a perfectly Grilled Lemon Herb Chicken Breast, ensure that the chicken is marinated for at least 30 minutes to allow the flavors to penetrate deeply. If time permits, marinating overnight yields the best results. Always preheat your grill to ensure even cooking and to achieve the desired grill marks.

To prevent the chicken from sticking, lightly oil the grill grates before placing the meat. If you find the chicken breast too thick, consider pounding it to an even thickness to ensure uniform cooking.

Feel free to experiment with different herbs such as oregano or basil to customize the flavor profile. For those without a grill, this recipe can also be adapted for a grill pan or oven broiler.

Simply follow the same steps and adjust the cooking time as needed to achieve a similar char and doneness.

Serving Suggestions

Serving Grilled Lemon Herb Chicken Breast can be both an art and a pleasure. This dish can be served on a bed of mixed greens for a light, refreshing meal. Complement it with sides such as roasted vegetables, quinoa salad, or a classic Greek salad that enhances the Mediterranean theme.

For a heartier meal, pair it with garlic mashed potatoes or a creamy risotto. When garnishing, add fresh lemon slices on top of the chicken to accentuate the citrus flavor. Fresh parsley not only adds a pop of color but also imparts a fresh aroma.

For a more sophisticated presentation, consider slicing the chicken breast and fanning it out on the plate. This dish is versatile enough to be the star of both weekday meals and special occasions.

Grilled Lemon Herb Chicken Breast Health Benefits

Grilled Lemon Herb Chicken Breast is a health-conscious choice that offers numerous benefits for those looking to maintain or improve their diet. Rich in protein and essential amino acids, chicken breast supports muscle health and repair.

The method of grilling ensures that the meat retains its nutrients without the addition of unhealthy fats. Using olive oil as a base for the marinade adds heart-healthy fats that can help reduce cardiovascular risks.

Lemon, with its high vitamin C content, contributes to immune health and offers a refreshing zing. Herbs like rosemary and thyme are not only flavorful but also provide antioxidants that combat oxidative stress in the body.

This dish is perfect for those following a low-carb, high-protein diet or anyone seeking a balanced meal option that supports weight management and overall wellness.

FAQs About Grilled Lemon Herb Chicken Breast

Can I use dried herbs instead of fresh ones?

Yes, you can use dried herbs if fresh ones are not available. However, use about one-third the amount, as dried herbs are more concentrated.

How can I tell if the chicken is fully cooked?

Use a meat thermometer to check for an internal temperature of 165°F. Alternatively, ensure that the juices run clear when the meat is pierced.

What is the best way to store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently to prevent the chicken from drying out.

Grilled Lemon Herb Chicken Breast is a versatile and flavorful dish that is easy to prepare and provides numerous health benefits. Its combination of lemon and herbs creates a refreshing and aromatic meal that can be enjoyed any day of the week. Whether you’re hosting a gathering or simply preparing dinner for family, this dish is sure to please. Its simplicity allows it to pair well with a variety of sides and beverages, making it a perfect choice for different occasions. Try this recipe and enjoy a delicious meal that’s both satisfying and nutritious.