Grilled lemon ginger chicken is healthy and delicious, and best of all it's very easy to make. The chicken will be perfectly seasoned and a single boneless, skinless breast has only about 212 calories. You don't have any breading that can soak up oil and add calories. It's also a good choice if you're avoiding breading due to gluten or carbs.
You can make this recipe with fresh or frozen (and thawed) chicken breasts. If they are not already purchased boneless and skinless, you will need to remove the skin and bones. The lemon ginger chicken requires a bit of time for marinating, so plan to do that step before you begin other meal preparations.
This recipe uses grated ginger. When you buy fresh ginger, freeze it. Then it is easy to grate it when you need it for recipes.
These chicken breasts are perfect as an entree or you can slice them to include in a green salad or wraps.
- 4 to 6 chicken breasts (skinless and boneless)
- 1/3 cup lemon juice
- 2 tablespoons olive oil
- 1-2 cloves garlic (minced)
- 2 teaspoons ginger (grated)
- 1 tablespoon fresh flat leaf parsley (chopped)
- 1 1/2 teaspoons honey
- 1 teaspoon fresh thyme
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- Place the chicken breasts in a large resealable plastic bag.
- Combine the remaining ingredients and pour them over the chicken.
- Seal the bag and allow it to marinate in the refrigerator for 30 minutes to 1 hour.
- Preheat the grill for medium heat.
- Remove the chicken from the bag and reserve the marinade.
- Place chicken on a lightly oiled grill grate and brush with marinade two to three times during the first half of the cooking time.
- Cook the chicken breasts for 20 minutes or until temperature reaches 165 F (75 C) at the center (or thickest) part of the breast.
Allow the chicken breasts to rest for five minutes before slicing or serving. This allows time for the juices to be evenly distributed through the meat.
Grilled vegetables are a delicious and healthy choice to accompany lemon ginger chicken breasts. You can make skewers of zucchini, eggplant, cherry tomatoes, bell pepper, mushrooms, onions, or yellow squash. Use a grill basket or foil packets to grill vegetables that don't skewer easily, such as broccoli, cauliflower, asparagus, carrots, or green beans. You might also try your hand at grilling romaine lettuce for an elegant side vegetable.
The marinade is only safe to use in the first half of the cooking time, as that allows time for heat to kill any bacteria that have carried over from the raw chicken. Discard any unused marinade after that time as it is not safe to unless cooked.
|Nutritional Guidelines (per serving)|
|Total Fat||75 g|
|Saturated Fat||20 g|
|Unsaturated Fat||31 g|
|Dietary Fiber||1 g|