Chicken is a versatile and nutritious protein, making it a staple for healthy eating. In this article, we’ll explore a delicious and easy-to-make healthy chicken recipe that is perfect for those who want to maintain a balanced diet without sacrificing flavor.
Grilled Lemon Herb Chicken
This recipe is not only healthy but also bursting with fresh flavors. Perfect for meal prep, family dinners, or a quick lunch.
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Juice of 1 lemon
- Zest of 1 lemon
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
- Prepare the Marinade:
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, thyme, paprika, salt, and pepper.
- Marinate the Chicken:
- Place the chicken breasts in a resealable plastic bag or a shallow dish.
- Pour the marinade over the chicken, ensuring each piece is well-coated.
- Refrigerate for at least 30 minutes or up to 4 hours for maximum flavor.
- Grill the Chicken:
- Preheat your grill or grill pan to medium-high heat.
- Remove the chicken from the marinade and let any excess drip off.
- Grill the chicken for 5-7 minutes per side, or until the internal temperature reaches 165°F (75°C).
- Serve:
- Remove the chicken from the grill and let it rest for 5 minutes.
- Garnish with fresh parsley and serve with your choice of vegetables or a light salad.
Why This Recipe is Healthy
- Lean Protein: Chicken breasts are low in fat and high in protein, promoting muscle health and satiety.
- Heart-Healthy Fats: Olive oil adds monounsaturated fats, which are good for cardiovascular health.
- Flavorful Without Calories: Lemon and herbs provide robust flavor without adding extra calories or sodium.
Tips for Success
- Don’t Overcook: Use a meat thermometer to ensure the chicken is cooked perfectly.
- Customize the Herbs: Swap oregano and thyme for rosemary or basil for a new flavor profile.
- Meal Prep: This recipe stores well in the fridge for up to 4 days. Pair it with quinoa or roasted vegetables for a complete meal.
Nutritional Information (Per Serving):
- Calories: 220
- Protein: 26g
- Fat: 10g
- Carbohydrates: 3g
This grilled lemon herb chicken recipe is a testament to how simple ingredients can create a dish that is both healthy and delicious. Add it to your weekly rotation for a reliable, wholesome meal that your family and friends will love.