Heart-Healthy Frango Grelhado (Grilled Chicken)
Elevate your mealtime with this Heart-Healthy Frango Grelhado (Grilled Chicken), a flavorful and nutritious take on a Portuguese classic! This recipe features tender, marinated boneless chicken breasts infused with the zesty brightness of lemon juice, aromatic fresh rosemary and thyme, and a touch of garlic. Grilled to perfection, the juicy chicken is served atop a crisp, refreshing salad of baby spinach, cherry tomatoes, and creamy avocado slices. Not only is this dish rich in heart-healthy ingredients like olive oil and leafy greens, but it’s also incredibly easy to prepare, with a straightforward marinade that maximizes flavor in minimal time. Perfect for a light yet satisfying dinner, this beautifully balanced meal combines high-protein and nutrient-packed produce, making it a winning choice for anyone seeking delicious and health-conscious recipes. Ready in just 35 minutes (plus marination time), this grilled chicken dish is ideal for both busy weeknights and relaxed weekends.
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- 3 pieces garlic cloves, minced
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 3 cups baby spinach
- 1 cup cherry tomatoes, halved
- 1 piece avocado, sliced
Directions
Step 1
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, chopped rosemary, chopped thyme, ground black pepper, and salt to create a marinade.
Step 2
Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably up to 2 hours for maximum flavor.
Step 3
Preheat your grill to medium-high heat. Remove the chicken from the marinade and let any excess drip off.
Step 4
Lightly oil the grill grates and place the chicken on the grill. Cook for approximately 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the juices run clear.
Step 5
While the chicken is grilling, prepare the salad by combining the baby spinach, halved cherry tomatoes, and sliced avocado in a large bowl. Toss gently to mix.
Step 6
Once the chicken is cooked through, remove it from the grill and let it rest for a few minutes before slicing.
Step 7
Serve the grilled chicken on top of the fresh spinach salad, drizzling any leftover marinade over the chicken if desired. Enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (1172.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1718.2 |
| Total Fat 75.5g | 0% |
| Saturated Fat 14.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 591.6mg | 0% |
| Sodium 1195.1mg | 0% |
| Total Carbohydrate 29.2g | 0% |
| Dietary Fiber 15.1g | 0% |
| Total Sugars 5.4g | |
| Protein 223.1g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 221.6mg | 0% |
| Iron 11.3mg | 0% |
| Potassium 2946.6mg | 0% |
Source of Calories