Lemon Herb Zest a Healthy Grilled Chicken Marinade
Table of Contents
Recipe Introduction
Quick Hook
Ever wondered how to make boring chicken absolutely sing ? This healthy grilled chicken marinade is the answer! Honestly, it’s a flavour explosion.
Brief Overview
This Mediterranean chicken marinade comes from sunny shores. It's dead easy and won't take all day. Prep is ten mins, marinate 30 mins up to overnight, cook in 6-8.
This easy grilled chicken marinade recipe gives you four servings.
Main Benefits
It's a healthy chicken marinade that’s packed with good stuff. It is the perfect choice for a barbecue. What makes this special? It’s simple, fresh, and incredibly delicious.
Get Ready to Zest!
This isn’t just any chicken marinade recipe . This lemon herb chicken marinade brings the sunshine to your grill. So, let’s talk ingredients!
Ingredients & Equipment
Let's dive into what you'll need. We are making the best marinade for grilled chicken ever! It's a winner for your healthy summer recipes chicken.
Main Ingredients
Alright, here's the shopping list. Get ready for some lemon herb chicken marinade magic!
- 4 tablespoons (60ml) olive oil
- 4 tablespoons (60ml) fresh lemon juice
- 2 cloves garlic, minced
- 2 tablespoons (30ml) fresh rosemary, chopped
- 2 tablespoons (30ml) fresh thyme, chopped
- 1 tablespoon (15ml) Dijon mustard
- 1 teaspoon (5ml) lemon zest
- 1/2 teaspoon (2.5ml) sea salt
- 1/4 teaspoon (1.25ml) black pepper
- 4 boneless, skinless chicken breasts (about 6-8 ounces/170-225g each)
For the best flavour, use fresh herbs. They make a world of difference. If using dried, halve the amount. Quality olive oil? Yes, please! It adds richness.
Seasoning Notes
This healthy grilled chicken marinade is all about fresh flavours.
The rosemary and thyme combo is just divine. Garlic adds that lovely punch. Dijon mustard? It gives a subtle tang and helps emulsify.
You know? The healthy chicken marinade is fantastic with some red pepper flakes for some extra heat. You can swap honey for some lemon juice for a sweet twist.
Equipment Needed
No need for fancy gadgets here. This easy grilled chicken marinade is simple.
You'll need a mixing bowl and whisk. Measuring spoons and cups are a must. A resealable bag or dish is great for marinating.
Grill or grill pan are essential for this grilled chicken recipes healthy . A meat thermometer is also great, aim for 165° F ( 74° C) .
If you don't have a grill pan, an oven works too. Honestly, you don't need special equipment. Just use what you have!
Lemon Herb Zest: A Healthy Grilled Chicken Marinade
Oh my gosh, you guys! Get ready for the easiest, most delicious healthy grilled chicken marinade ever . Honestly, I threw this together one night when I was craving some proper Mediterranean chicken marinade flavours, and it’s been a weekly staple since.
Forget boring chicken this is about to become your go-to chicken marinade recipe !
Prep Steps: Mise en Place Like a Boss
First things first: let's get organised. Grab your 4 tablespoons (60ml) of olive oil , 4 tablespoons (60ml) of lemon juice , 2 cloves of garlic , 2 tablespoons (30ml) each of fresh rosemary and thyme , 1 tablespoon (15ml) of Dijon mustard , 1 teaspoon (5ml) of lemon zest , 1/2 teaspoon (2.
5ml) of salt and 1/4 teaspoon (1.25ml) of pepper . Mince that garlic, chop those herbs, and zest that lemon! Why? Because when the grill's hot, you don't want to be faffing about.
Time to get your 4 chicken breasts prepped. Safety Reminder: Always wash your hands thoroughly after handling raw chicken.
step-by-step to Easy Grilled Chicken Marinade
- Whisk it up: In a bowl, mix your olive oil, lemon juice, garlic, herbs, mustard, zest, salt, and pepper.
- Coat the chicken: Pop your chicken into a bag or dish and pour the healthy chicken marinade over it. Make sure every bit of chicken is covered.
- Chill out: Seal that bag or cover the dish. Fridge it for at least 30 minutes . For the best flavour? 2- 4 hours, or even overnight.
- Heat it up: Get your grill to medium high heat (375- 450° F or 190- 230° C) .
- Grill time: Ditch the marinade. Grill the chicken for 6- 8 minutes per side until it hits 165° F ( 74° C) . That meat thermometer is your best friend here.
- Rest and serve: Let it rest for 5 minutes before slicing.
Pro Tips: Healthy Grilling Recipes Secrets!
Want to take your grilled chicken recipes healthy to the next level? Don't over marinate! More than 24 hours and the lemon juice turns the chicken mushy.
I learnt that the hard way, let me tell you! You want that perfect lemon herb chicken marinade taste.
Pound that chicken. Make sure it's about 1/2 inch thick for even cooking. Finally, rest the chicken! It's crucial. Trust me; tent it with foil to keep it warm.
So there you have it - a great best marinade for grilled chicken .
Recipe Notes for Your Lemon Herb Zest !
Honestly, cooking should be fun, not stressful. This healthy grilled chicken marinade is all about making things easy and delicious.
These notes will make sure you get it right! Let's dive in, shall we?
Serving Suggestions: Plating Like a Pro
Want to make your healthy grilled chicken marinade look extra special? Think about presentation!
- Plating: Slice the chicken and fan it out over a bed of greens. Looks posh, doesn’t it?
- Sides: My go-to is grilled veggies courgette, peppers, the whole shebang. A light quinoa salad also works a treat. Try some lemon herb chicken marinade with roasted baby potatoes for a real treat.
Storage Tips: Keepin' it Fresh
Got leftovers? No worries! Here's how to store your chicken:
- Refrigeration: Pop the chicken in an airtight container. It'll last for up to 3 days in the fridge.
- Freezing: Honestly, cooked chicken isn't amazing after freezing. But if you must, make sure it's cooled completely first. Use a freezer bag, squeeze out the air, and it'll be good for about 2 months.
- Reheating: Microwave is quickest, but can dry it out. For the best results, warm it gently in a pan with a splash of broth. Get your grilled chicken recipes healthy on point!
Variations: Mix it Up!
Want to tweak things? Go for it!
- Spicy: Fancy a kick? A pinch of red pepper flakes will do the trick.
- Dietary Adaptations: Already low carb chicken marinade . Serve with salad or cauliflower rice for keto.
Nutrition Basics: Goodness in Every Bite
Here’s a quick look at the good stuff you're getting:
- Calories: Around 250 per serving. Not bad, eh?
- Protein: A whopping 35g! Great for building those muscles.
Remember, the numbers are an estimate. The best marinade for grilled chicken is one that you love to cook!
So there you have it your guide to mastering the healthy grilled chicken marinade ! Don't be afraid to experiment and make it your own.
With this easy grilled chicken marinade , you will unlock the healthy summer recipes chicken , so get out there and get grilling, you legend! You've got this!
Frequently Asked Questions
How long should I marinate the chicken for the best flavour?
For this Lemon Herb Zest: A Healthy Grilled Chicken Marinade, I recommend marinating the chicken for at least 30 minutes to allow the flavours to penetrate. However, for the best results, aim for 2-4 hours, or even overnight in the fridge.
Just be careful not to marinate for longer than 24 hours, as the lemon juice can start to make the chicken a bit mushy no one wants chicken like soggy chips!
Can I use dried herbs instead of fresh herbs in this healthy grilled chicken marinade?
Absolutely! Fresh herbs definitely give the marinade a brighter flavour, a bit like a sunny day on Brighton beach, but dried herbs work in a pinch. Just remember that dried herbs are more potent, so use half the amount called for in the recipe.
So, if the recipe calls for 2 tablespoons of fresh rosemary, use 1 teaspoon of dried rosemary.
What's the best way to grill the chicken to keep it juicy and prevent it from drying out?
The key to juicy grilled chicken is to not overcook it. Preheat your grill to medium high heat and grill the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C). A meat thermometer is your best friend here!
Also, let the chicken rest for 5 minutes after grilling this allows the juices to redistribute, resulting in a more tender and flavourful piece of chicken, similar to how a good cuppa needs a moment to steep.
Is this healthy grilled chicken marinade suitable for freezing?
You can definitely freeze the chicken in the marinade! Place the chicken and marinade in a freezer safe bag, remove excess air, and freeze for up to 3 months. When ready to cook, thaw the chicken in the refrigerator overnight.
Freezing is a great way to meal prep and have a delicious and healthy meal ready to go perfect for busy bees.
How can I add a bit of a spicy kick to this healthy grilled chicken marinade?
Fancy a bit of a Nando's style kick? A pinch of red pepper flakes to the marinade will do the trick! You could also add a dash of your favourite hot sauce (like sriracha or Tabasco). Start with a small amount and taste as you go, adding more until you reach your desired level of heat.
Remember, you can always add more, but you can't take it away!
Can I use this marinade on other types of meat besides chicken?
While this marinade is designed specifically for chicken, its bright and zesty flavours also work well with other lean proteins like pork tenderloin or fish (especially white fish like cod or tilapia). Keep in mind that the marinating time may need to be adjusted depending on the protein.
For fish, you'll only need to marinate for about 30 minutes to an hour.
Lemon Herb Zest A Healthy Grilled Chicken Marina
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 250 |
|---|---|
| Fat | 10g |
| Fiber | 3g |