Flavors Worth Savoring
Grilled Lemon Herb Chicken
Course: Main courseCuisine: Mediterranean-Inspired CuisineDifficulty: EasyServings
4
servingsPrep time
15
minutesCooking time
15
minutesCalories
250
kcalDescription of Recipe:
This Grilled Lemon Herb Chicken is a simple, yet incredibly flavorful recipe that embodies the best of Mediterranean cooking. Fresh lemon juice infuses the chicken with a bright, tangy flavor, while garlic-infused olive oil and herbs provide a rich, savory taste. The grilling process creates a juicy, tender texture with slightly charred edges, giving it a perfect combination of smokiness and zest.
The chemistry between the ingredients creates a well-balanced dish: the acidity of the lemon juice tenderizes the chicken, while the garlic-infused olive oil adds depth without the digestive issues associated with high-FODMAP ingredients. The herbs, like parsley and oregano, add a touch of earthiness, enhancing the chicken’s flavor while keeping it light and refreshing.
This Grilled Lemon Herb Chicken is a versatile, flavorful dish that fits perfectly into multiple dietary plans, making it an excellent choice for a wide range of health goals. It’s suitable for the Mediterranean Diet, Keto Diet, Low-FODMAP Diet, and Gluten-Free Diet due to its simple and wholesome ingredients. The recipe focuses on lean protein, fresh herbs, and healthy fats, making it both nutritious and delicious.
Ingredients
2 large boneless, skinless chicken breasts
2 tbsp garlic-infused olive oil (to keep it Low-FODMAP)
Juice of 1 lemon
Zest of 1 lemon
1 tsp dried oregano
1 tsp dried thyme
1 tsp dried rosemary
1 tsp salt
1/2 tsp black pepper
1 tbsp fresh parsley, chopped (for garnish)
Lemon wedges (for serving)
Directions
- Marinate the Chicken:
In a bowl, combine the garlic-infused olive oil, lemon juice, lemon zest, dried oregano, thyme, rosemary, salt, and black pepper. Mix well to create the marinade.
Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring that each piece is fully coated.
Seal the bag or cover the dish, and marinate in the refrigerator for at least 30 minutes (up to 2 hours for maximum flavor). - Preheat the Grill:
Preheat your grill to medium-high heat (about 400°F/200°C). If using an indoor grill pan, heat it over medium-high heat. - Grill the Chicken:
Remove the chicken from the marinade and discard the excess. Place the chicken breasts on the grill and cook for about 5-7 minutes per side, or until the chicken reaches an internal temperature of 165°F (75°C).
While grilling, you can baste the chicken with a bit of the remaining marinade to keep it moist (if using a grill pan). - Serve:
Once fully cooked, transfer the chicken to a serving platter. Let it rest for 5 minutes before slicing.
Garnish with fresh parsley and lemon wedges for an added burst of freshness. - How to Serve:
Serve the Grilled Lemon Herb Chicken alongside a Mediterranean salad, roasted vegetables, or a side of quinoa for a complete meal.
For a keto-friendly option, pair it with a side of avocado salad, sautéed spinach, or cauliflower rice.
For those on a gluten-free or Low-FODMAP diet, serve the chicken with roasted potatoes or a fresh cucumber salad.
Recipe Video
Notes
- Remarks and Ideas:
Herb Variations: Feel free to experiment with other herbs such as basil or mint for a different flavor profile.
Add Vegetables: Make the meal more substantial by adding zucchini, bell peppers, or cherry tomatoes to the grill alongside the chicken.
Try Baking: If you don’t have access to a grill, bake the marinated chicken in the oven at 375°F (190°C) for about 20-25 minutes, or until fully cooked.
Great for Meal Prep: This chicken stores well in the refrigerator for up to 3 days, making it a perfect choice for meal prep. Simply reheat and serve with your favorite sides. - Taste, Smell, and Texture:
Taste: The combination of lemon, herbs, and garlic-infused oil creates a tangy, savory, and slightly smoky flavor profile. The chicken absorbs the flavors well, ensuring that each bite is juicy and flavorful.
Smell: The grilling process releases an aromatic blend of lemon, garlic, and herbs that fills the air, making it an incredibly inviting dish.
Texture: The grilled chicken is tender and moist, with a slight char on the outside that adds a bit of crispiness to each bite. - This Grilled Lemon Herb Chicken recipe is a testament to how simple ingredients can create a meal that’s both nutritious and satisfying. It’s an excellent choice for those following the Mediterranean, Keto, Low-FODMAP, or Gluten-Free diets, offering a delicious and healthy option that can be enjoyed by everyone at the table.
