This juicy grilled chicken recipe features a flavorful marinade that not only enhances the taste but also includes natural ingredients known to repel bugs. Perfect for summer barbecues, this dish combines deliciousness with practicality.
The marinade is easy to prepare and can be made ahead of time, allowing the chicken to absorb the flavors for a tender and juicy result.
Creating the Perfect Marinade
Marinating chicken is a simple yet effective way to infuse flavor and tenderness into the meat. For this grilled chicken, a mixture of olive oil, garlic, and herbs creates a savory base that enhances the overall taste.
The addition of lemon juice not only brightens the flavor but also helps to tenderize the chicken. This marinade is further enriched with dried oregano and rosemary, which contribute aromatic notes that complement the grilled chicken beautifully.
Marinating Process
To achieve the best results, it’s essential to allow the chicken to soak in the marinade for at least 30 minutes. This step is crucial for the flavors to penetrate the meat thoroughly. For those looking to maximize flavor, marinating for up to two hours is recommended.
Using a resealable plastic bag or a shallow dish makes it easy to coat the chicken evenly. Once marinated, the chicken is ready to be grilled, ensuring a juicy and flavorful outcome.
Grilling Techniques
Preheating the grill to medium-high heat is vital for achieving that perfect sear on the chicken. This temperature allows the chicken to cook evenly while developing a beautiful golden-brown crust.
Grilling the chicken for about 6-7 minutes on each side ensures that it reaches the ideal internal temperature of 165°F (75°C). This step is crucial for both safety and flavor, locking in the juices for a succulent bite.
Serving Suggestions
Once grilled, allowing the chicken to rest for a few minutes before slicing is key. This resting period helps the juices redistribute throughout the meat, resulting in a more tender bite.
For an appealing presentation, garnish the chicken with fresh herbs and serve alongside lemon wedges. This not only adds a pop of color but also provides a refreshing contrast to the savory chicken.
Creating the Ideal Outdoor Setting
Imagine enjoying this grilled chicken in a vibrant outdoor setting, perfect for summer barbecues. The backdrop of greenery and the distant grill creates an inviting atmosphere for gathering with friends and family.
Setting the table with fresh herbs and lemon wedges enhances the overall dining experience, making it not just a meal but a delightful occasion to savor.
Health Benefits and Nutrition
This grilled chicken dish is not only delicious but also nutritious. With approximately 220 calories per serving, it provides a good source of protein while keeping fat content relatively low.
The use of natural ingredients in the marinade not only enhances flavor but also contributes to a healthier meal option, making it a great choice for those mindful of their dietary intake.
Flavorful Grilled Chicken Recipe
This grilled chicken is marinated in a mixture of olive oil, garlic, and herbs, providing a savory taste while the added natural bug-repelling ingredients help keep pests at bay during outdoor meals. The recipe takes about 1 hour from start to finish and serves 4 people.
Ingredients
- 4 boneless, skinless chicken breasts
- 1/4 cup olive oil
- 3 cloves garlic, minced
- 2 tablespoons lemon juice
- 1 tablespoon dried oregano
- 1 tablespoon dried rosemary
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon crushed red pepper flakes (optional)
- Fresh herbs for garnish (optional)
Instructions
- Prepare the Marinade: In a bowl, whisk together olive oil, minced garlic, lemon juice, oregano, rosemary, salt, pepper, and red pepper flakes.
- Marinate the Chicken: Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring it’s well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
- Preheat the Grill: Preheat your grill to medium-high heat.
- Grill the Chicken: Remove the chicken from the marinade and discard the leftover marinade. Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- Rest and Serve: Remove the chicken from the grill and let it rest for 5 minutes before slicing. Garnish with fresh herbs if desired and serve hot.
Cook and Prep Times
- Prep Time: 10 minutes
- Marinating Time: 30 minutes
- Cook Time: 15 minutes
- Total Time: 55 minutes
- Servings: 4 servings
- Calories: 220kcal
- Fat: 12g
- Protein: 26g
- Carbohydrates: 1g