Lemon, Garlic and Herb Chicken Breasts

Busy lives require simple and delicious weeknight meals. Anything that can be prepped the night before is perfect for tossing on the hot grill after a hectic day on the run. Prep chicken the evening before or in the morning before you head out the door.

food-dinner-lunch-chicken-largeThere are several methods to grilling the “perfect” breast. If you simply toss the chicken on the grill as they come out of the package, they may not cook evenly. While some folks pound each breast to an equal 1/2 inch thickness, I prefer to simply pound out the thickest portions so that the size is pretty much uniform across the breast.

This recipe is unrestricted in that it uses a very simple marinade that you can tailor to your own tastes. Parsley, rosemary, sage, garlic, red pepper, whatever flavors you desire. When you remove the chicken from the marinade, brush off excess oil, the herbs and garlic so they don’t burn and ruin the flavor.

Clean the grill well before cooking and lightly oil the grate.  Medium-High heat and depending on thickness, grill 5-6 mins per side, or until juices run clear. Remember, the thinner you pound the breasts, the shorter the grill time.

Add a bit of greens for salad or a small handful of pasta as a side to keep it light.

Lemon,Garlic and Herb Chicken Breasts

Marinated grilled healthy chicken breasts cooked on a summer BBQ and served with fresh herbs and lemon juice on a wooden board, close up viewIngredients

  • 2 cloves garlic, minced
  • 2 tablespoons parsley, chopped
  • 1 basil leaf, torn
  • 3 tablespoons fresh lemon juice
  • 1/2 teaspoon crushed red pepper
  • 1/2 cup olive oil
  • 1 1/2 pounds boneless, skinless breasts
  • Salt and pepper

Method

  1. Check the thickness of your chicken ( see above ) as the grill time will depend on this.
  2. In a small bowl combine garlic, herbs of your choice, lemon juice, pepper flakes and olive oil. Whisk together. Add breasts to shallow bowl or zip lock bag, add herb mix and coat breasts well. Cover if using a bowl and chill overnight.
  3. Preheat the grill, med-high heat and lightly oil the grate.
  4. Remove chicken from marinade and brush off excess herbs, oil and garlic so they don’t burn on the grill. Season with salt and pepper toss on the barbecue and lightly drizzle with olive oil.
  5. Generally you will grill about 5 – 6 minutes per side, a bit longer if thicker and shorter if thin. All juices should be clear and show zero pink in the meat.

AsparagusTip of the Day: Looking for a quick, healthy and delicious side? Consider tossing some fresh veggies on the grill while your chicken is cooking. Visit your local farm or farmers market and see what’s seasonal and fresh.

Keeping in the “spirit” of meal planning and maintaining a daily balance , if I were to toss a bit of pasta on my plate instead of greens, I would make sure my breakfast is a fruit smoothie protein shake. Balance and moderation

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