Lemon-Herb Grilled Chicken
Skinless chicken breast is a good source of lean protein and since the skin has been removed most of the unhealthy, saturated fat has also been removed. Grilling is a fun way to cook different types of food, especially in the summer if you are able to go outside and use a grill. Grilling adds a unique flavor and also allows you to cook with less fat. A marinade full of herbs, spice and citrus flavors is a great way to enhance flavor without adding a lot of salt.
Recipe Yield: 4 Servings
Ingredients
- 1/2 cup dry vermouth or dry white wine
- 1 tbsp chopped chives
- 1 tbsp chopped fresh oregano
- 1 tbsp chopped fresh rosemary
- 2 tsp grated lemon rind
- 3 tbsp fresh lemon juice
- 1 1/2 tbsp extra-virgin olive oil
- 1 1/2 tbsp Dijon mustard
- 1/8 tsp salt
- 1/8 tsp pepper
- 8 slices red onion, 1/2 inch thick
- 4 4 oz skinless chicken breast halves
- Cooking spray
Directions
- Combine vermouth, chives, oregano, rosemary, lemon rind and juice, olive oil, Dijon mustard, salt and pepper in a small bowl; stir well.
- Arrange onion slices in a single layer in a shallow dish. Add chicken breast halves to the dish then pour herb mixture over onion and chicken. Cover and marinate in refrigerator for 1 hour.
- Prepare grill by bringing it to medium-high heat.
- Remove onion slices and chicken from dish, reserving marinade. Place chicken breast halves, bone sides up, on grill rack coated with cooking spray. Grill chicken for 10-15 minutes, turning and basting with reserved marinade after 5 minutes. Chicken is cooked when internal temperature of the chicken is 165 degrees F (note: time may depend on thickness of chicken and temperature of grill).
- Grill onion slices 6 minutes or until tender, turning and basting with reserved marinade after 3 minutes.
Serving Size: 4 oz chicken breast half with 2 onion slices
Nutrition Facts
| Amount Per Serving | % Daily Value |
| Calories 290 | Calories from Fat 70 |
| Total Fat 7 g | 11% |
| Saturated Fat 1 g | 6% |
| Trans Fat 0 g | |
| Cholesterol 65 mg | 22% |
| Sodium 290 mg | 12% |
| Total Carbs 21 g | 7% |
| Dietary Fiber 2 g | 10% |
| Sugars 7 g | |
| Protein 28 g | |
| Vitamin A | 2% |
| Vitamin C | 30% |
| Calcium | 6% |
| Iron | 8% |
Health Library
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