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 Yields: 4 Servings
Serving Size: 4 oz chicken breast half with 2 onion slices

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

1.  Combine vermouth, chives, oregano, rosemary, lemon rind and juice, olive oil, Dijon mustard, salt and pepper in a small bowl; stir well.
2.  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.
3.  Prepare grill by bringing it to medium-high heat.
4.  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).
5.  Grill onion slices 6 minutes or until tender, turning and basting with reserved marinade after 3 minutes.

Nutrition Facts