Grilled Lemon Herb Chicken Breast Recipe
The Grilled Lemon Herb Chicken Breast is a flavorful, high-protein dish that’s perfect for bodybuilders, fitness enthusiasts, or anyone looking to maintain a healthy diet. This recipe is not only packed with protein but also features fresh herbs and a zesty lemon marinade that enhances the chicken’s natural flavor. It’s an excellent option for meal prep, making it easy to enjoy throughout the week.
Ingredients
Core Ingredients:
- 4 boneless, skinless chicken breasts (about 6 ounces each)
- 1/4 cup olive oil
- 1/4 cup freshly squeezed lemon juice (about 2 lemons)
- 3 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped (or 2 teaspoons dried parsley)
- 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika (optional for color and flavor)
Ingredient Facts
Total Nutritional Information (per serving)
This recipe serves 4. Here’s the total nutritional breakdown per serving (one chicken breast):
Per serving:
- Calories: 399 kcal
- Protein: 52 grams
- Carbohydrates: 1 gram
- Fat: 14 grams
- Fiber: 0 grams
- Sugars: 0 grams
Preparation Steps
1. Marinate the Chicken:
- In a mixing bowl, combine olive oil, lemon juice, minced garlic, parsley, thyme, salt, black pepper, and paprika (if using). Whisk together until well combined.
- Place the chicken breasts in a large resealable plastic bag or shallow dish and pour the marinade over the chicken. Ensure that each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 2-4 hours for maximum flavor.
2. Preheat the Grill:
- Preheat your grill to medium-high heat (about 375°F to 450°F or 190°C to 232°C). If using a grill pan, preheat it over medium-high heat on the stove.
3. Grill the Chicken:
- Remove the chicken from the marinade and let any excess marinade drip off. Discard the leftover marinade.
- Place the chicken breasts on the grill. Grill for about 6-7 minutes on one side without moving them to get nice grill marks.
- Flip the chicken breasts and grill for an additional 6-7 minutes or until the internal temperature reaches 165°F (75°C).
4. Rest the Chicken:
- Once cooked, remove the chicken from the grill and let it rest for about 5 minutes. This allows the juices to redistribute, keeping the chicken moist.
5. Slice and Serve:
- Slice the grilled chicken breast into strips or serve whole. Pair it with your favorite side dishes, such as steamed vegetables, quinoa, or a fresh salad.
Cooking Tips
- Check the Temperature: Use a meat thermometer to ensure the chicken is fully cooked. The safe internal temperature for chicken is 165°F (75°C).
- Marinating Time: For best results, marinate the chicken overnight to enhance the flavor and tenderness.
- Grilling Alternatives: If you don’t have a grill, you can also cook the chicken in a grill pan, broil it in the oven, or pan-sear it on the stovetop.
- Add Flavor Variations: Feel free to experiment with different herbs and spices in the marinade, such as oregano, rosemary, or red pepper flakes for some heat.
Serving Suggestions
- Healthy Meal Prep: This grilled lemon herb chicken is great for meal prep. Store the cooked chicken in airtight containers in the refrigerator for up to 4 days. Reheat before serving.
- Salads: Slice the grilled chicken over mixed greens with your favorite dressing for a nutritious salad.
- Wraps and Sandwiches: Use the chicken in wraps or sandwiches with fresh vegetables and a spread of your choice.
- Pairing Options: Serve alongside a side of brown rice, quinoa, roasted vegetables, or a light pasta dish to complete your meal.
Conclusion
The Grilled Lemon Herb Chicken Breast is a delicious and nutritious dish that provides a significant amount of protein while being low in carbohydrates and fats. It’s perfect for anyone looking to build muscle, lose weight, or simply enjoy a healthy meal. With its zesty marinade and simple preparation, this recipe is a fantastic addition to your meal rotation.
