Citrus-Herb Grilled Chicken

2015-01-18
  • Servings : 4
  • Prep Time : 2:10 h
  • Cook Time : 50m
  • Ready In : 3:00 h
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Nutritional Info

This information is per serving.

  • Calories

    290
  • Calories from Fat

    75
  • Total Fat

    8g
  • Saturated Fat

    2g
  • Trans Fat

    0g
  • Cholesterol

    145mg
  • Sodium

    360mg
  • Carbohydrates

    4g
  • Dietary Fiber

    0g
  • Sugar

    3g
  • Protein

    48g
  • Serving Size:

    1/4t recipe

Citrus-Herb grilled chicken is marinated in lemon or orange juice flavored with herbs instead of salt reducing sodium to 350 mg per serving or less depending on the type of chicken used (broth injected chicken adds sodium).

You can use boneless skinless chicken breast and broil rather than grill the chicken. Thin sliced boneless chicken cooks in about about one-third the time.

Cooking times can very greatly if you are used bone-in chicken breasts. Chickens are fattened by eating corn and can produce breast halves weighing 1 or more pound (500 g or more). That’s twice the size of chicken breasts sold a few decades ago. Unless you grown your own chicken, you don’t have much choice when it comes to size.

In addition to taking up to 50 minutes to grill, you get twice the calories if you eat the whole breast.

Chicken thighs can be substituted if desired.

Ingredients

  • 2 lbs. (900 g) chicken breasts (2 with bone and skin or 4 boneless skinless)
  • 1/3 cup (80 ml) fresh lemon or orange juice
  • 2 tablespoons (30 ml) red onion or shallot, minced
  • 1 tablespoon (15 ml) honey
  • 1 tablespoon (15 ml) olive oil
  • 1 tablespoon (15 ml) fresh thyme or 1 tsp (5 ml) dried
  • 2 teaspoons (10 ml) fresh rosemary or 1/2 tsp. (2.5 ml) dried
  • 1 clove garlic
  • 1/2 teaspoon (2.5 ml) kosher salt
  • 1/4 teaspoon (1.25 ml) fresh ground black pepper

Method of Preparation

Step 1

Manual Method

Step 2

Crush or chop herbs. Place chicken in a resealable plastic bag set in a baking sheet or shallow dish.

Step 3

Combine all marinade ingredients and pure over chicken. Seal bag and refrigerate 1 1/2 hours to 3 hours turning bag about every 30 minutes.

Step 4

Food Processor Method

Step 5

If you have a small food processor, mince onion and garlic in food processor. Add remaining ingredients except thyme and rosemary and process until about 10 seconds. Add herbs and process 1 to 2 seconds. Pure marinade over chicken in plastic bag, seal bag, place bag on a baking sheet or in a shallow dish and refrigerate 1 1/2 to 3 hours turning bag about every 30 minutes.

Step 6

Remove chicken from refrigerator about 30 minutes before grilling. Heat grill to 400°F (295°C). Grill chicken over indirect heat about 50 minutes or 8 minutes per side for boneless skinless breasts. Internal temperature must reach 170°F (tbd°C) and juices run clear.

Step 7

To broil chicken on an oven or toaster oven, set rack 4 to 5 inches from heating element, and set to broil. Preheat about 10 minutes. Broil chicken 6 to 8 minutes, turn and broil another 6 to 8 minutes or until internal temperature reaches 170°F (77°C).