Description
Zesty Mediterranean grilled chicken breast merges tangy herbs with lean protein for a satisfying meal. Lean and flavorful portions deliver robust nutrition that health-conscious individuals will appreciate.
Ingredients
Scale
- 4 chicken breasts, boneless and skinless (225 g / 8 oz each)
- 60 ml / ¼ cup olive oil
- 4 lemons, medium (4 tbsps / 60 ml juice and 2 tsp / 10 ml zest)
- 2 tbsps / 30 g Dijon mustard
- 2 tbsps / 30 g sugar-free or regular honey
- 4 garlic cloves, crushed
- 1 tsp / 2 g smoked paprika
- 1 tsp / 2 g onion powder
- 1 tsp / 1 g dried thyme
- 1 tsp / 1 g dried oregano
- 2 tsp / 10 g sea salt
- ¾ tsp / 1.5 g black pepper
Instructions
- Marinade Creation: Blend olive oil, lemon juice, lemon zest, Dijon mustard, honey, garlic, paprika, onion powder, thyme, oregano, kosher salt, and black pepper in a mixing bowl until thoroughly integrated.
- Marination Process: Submerge chicken breasts in the prepared marinade within a resealable bag or shallow dish, ensuring complete coverage. Refrigerate for 30 minutes to 24 hours to enhance flavor penetration.
- Grill Preparation: Ignite grill or grill pan to medium-high heat (204°C / 400°F), allowing 10 minutes for uniform temperature distribution. Remove chicken from marinade, letting excess liquid drain.
- Grilling Technique: Position chicken smooth-side down on heated surface, maintaining spacing to prevent adhesion. Cook 6-8 minutes per side, rotating once, until internal temperature reaches 74°C / 165°F using a meat thermometer.
- Resting and Serving: Transfer grilled chicken to a cutting board, rest for 5 minutes to redistribute internal juices. Slice against the grain and present with complementary low-carbohydrate side dishes.
Notes
- Marinade Magic: Let chicken soak in the marinade overnight for deeper, more intense flavor profiles that penetrate every fiber.
- Temperature Precision: Always use a meat thermometer to avoid overcooking, which can turn tender chicken into dry, tough meat.
- Resting Ritual: Allowing grilled chicken to rest prevents moisture loss, ensuring each bite remains succulent and juicy.
- Grill Setup Success: Preheat grill thoroughly and clean grates to prevent sticking and achieve beautiful, appetizing grill marks.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Lunch
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 300
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 0 g
- Protein: 34 g
- Cholesterol: 80 mg