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


  •  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


  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

Amount Per Serving% Daily Value
Calories 290Calories from Fat 70
Total Fat 7g11%
Saturated Fat 1g6%
Trans Fat 0g 
Cholesterol 65mg22%
Sodium 290mg12%
Carbohydrates 21g7%
Dietary Fiber 2g10%
Sugar 7g
Protein 28g
Vitamin A 2%
Vitamin C 30%
Calcium 6%
Iron 8%