Here’s a simple and delicious high-protein recipe for Grilled Lemon Herb Chicken that’s perfect for a healthy meal packed with flavour and nutrients. Whether you’re looking for a satisfying post-workout dish or a light and tasty dinner, this recipe is versatile, easy to prepare, and can be paired with a variety of sides. Let’s break it down!
Why Grilled Lemon Herb Chicken?
Grilled chicken is a staple in many high-protein diets because it’s lean, packed with muscle-building protein, and easy to season. By infusing the chicken with lemon and fresh herbs, you not only enhance the flavour but also bring added health benefits, such as vitamin C from the lemon and antioxidants from the herbs.
Key Benefits of This Dish
- High in Protein: Chicken breast is one of the leanest sources of protein, making it ideal for supporting muscle repair and keeping you full.
- Low in Fat: Grilling the chicken helps keep the fat content low, while still offering plenty of flavour.
- Easy to Prepare: With a short marinating time and simple grilling process, this recipe is convenient for busy days or meal prep.
- Versatile: Pair this chicken with a salad, grilled veggies, or whole grains like quinoa or brown rice for a well-rounded, nutrient-dense meal.
Tips for Success
- Don’t Overcook: Keep an eye on the chicken while it’s grilling to ensure it stays juicy and tender. Overcooking can result in dry chicken, so use a meat thermometer if you’re unsure.
- Make it Meal Prep-Friendly: This recipe is great for meal prep. Simply grill a batch of chicken breasts and store them in the fridge for quick lunches or dinners throughout the week.
- Customise the Flavour: Feel free to switch up the herbs or add spices like cumin, coriander, or even a pinch of cayenne for some heat.
Ingredients
๐ 4 boneless, skinless chicken breasts
๐ฅ 2 tablespoons olive oil
๐ 2 tablespoons fresh lemon juice
๐ง 2 cloves garlic, minced
๐ฟ 1 teaspoon dried oregano
๐ฟ 1 teaspoon dried thyme
๐ง Salt and black pepper, to taste
๐ Lemon wedges (for serving)
๐ฑ Chopped fresh parsley (for garnish)
Nutritional Content (Per Serving)
- Calories: 250–300 kcal
- Protein: 40 g
- Carbohydrates: 3–5 g
- Fat: 10–12 g
- Saturated Fat: 2 g
- Fibre: 1 g
- Sodium: 350 mg
Instructions
- Prepare the Marinade: In a small bowl, whisk together the lemon juice, olive oil, minced garlic, rosemary, thyme, salt, pepper, and paprika (if using). This creates a zesty and herb-infused marinade that will tenderise the chicken and add lots of flavour.
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Marinate the Chicken: Place the chicken breasts in a shallow dish or resealable plastic bag. Pour the marinade over the chicken, ensuring each piece is well-coated. Let the chicken marinate in the refrigerator for at least 30 minutes, or up to 2 hours for a more intense flavour.
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Grill the Chicken: Preheat your grill to medium-high heat. Remove the chicken from the marinade and shake off any excess. Grill the chicken for 5–7 minutes per side, or until the internal temperature reaches 75°C (165°F) and the juices run clear. If you don't have a grill, you can also use a grill pan or bake the chicken in the oven.
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Garnish and Serve: Once the chicken is done, remove it from the grill and let it rest for a few minutes. Garnish with fresh parsley and serve with your choice of side dishes, such as a fresh salad, roasted vegetables, or quinoa.
Suggested Side Dishes
๐ฅ Side Salad: Serve the grilled chicken with a fresh green salad dressed with vinaigrette or a creamy dressing of your choice.
๐ Herbed Rice: Prepare a side of herbed rice (such as lemon parsley rice or garlic herb rice) to complement the flavors of the chicken.
๐ฅฆ Grilled Vegetables: Grill or roast some seasonal vegetables like asparagus, zucchini, bell peppers, or cherry tomatoes to serve alongside the chicken.
๐ Roasted Potatoes: Roast some diced potatoes with olive oil, garlic, and rosemary until crispy and golden brown.
๐ฅ Cucumber Yogurt Salad: Make a refreshing cucumber yogurt salad by combining sliced cucumbers with Greek yogurt, dill, and a squeeze of lemon juice.
๐ฅ Garlic Bread: Serve crusty garlic bread on the side for dipping into the chicken juices and marinade.
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