Lemon-Herb Grilled Chicken

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
  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.

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%

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What the letters mean...
  • V = vegetarian recipe
  • GF = gluten-free recipe
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