Heart-Healthy Peito de Frango Grelhado
Savor the simplicity and nourishment of Heart-Healthy Peito de Frango Grelhado, a Brazilian-inspired grilled chicken recipe that’s as wholesome as it is flavorful. This dish features tender, boneless chicken breasts marinated in a zesty blend of olive oil, fresh lemon juice, garlic, and aromatic rosemary, perfectly balanced with paprika and a hint of lemon zest for a bright, citrusy punch. Pounded to even thickness for quick, even cooking, the chicken is grilled to juicy, smoky perfection in just 20 minutes. Low in saturated fat and rich in protein, this recipe makes an ideal choice for those seeking a heart-healthy meal without sacrificing taste. Pair it with steamed vegetables or a crisp garden salad to create a complete, guilt-free feast. Perfect for a light dinner or meal prep, this easy-to-make dish will quickly become a weeknight favorite!
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Ingredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- 1 tablespoon fresh rosemary, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 1 teaspoon lemon zest
Directions
Step 1
Rinse and pat dry the chicken breasts. Place them between two sheets of plastic wrap and pound them with a meat mallet to an even thickness of about 1/2 inch.
Step 2
In a large bowl, whisk together the olive oil, lemon juice, minced garlic, chopped rosemary, salt, pepper, paprika, and lemon zest to create a marinade.
Step 3
Add the chicken breasts to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes to 2 hours for best flavor infusion.
Step 4
Preheat a grill or grill pan over medium-high heat and lightly oil the grate.
Step 5
Remove the chicken breasts from the marinade, letting excess drip off. Place them on the preheated grill.
Step 6
Grill the chicken for 6-8 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the meat is no longer pink in the center.
Step 7
Remove the grilled chicken breasts from the heat and let them rest for a few minutes before serving.
Step 8
Serve hot with a side of steamed vegetables or a fresh garden salad for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (475.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 937.2 |
| Total Fat 42.7g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 340mg | 0% |
| Sodium 2659.1mg | 0% |
| Total Carbohydrate 6.4g | 0% |
| Dietary Fiber 1.5g | 0% |
| Total Sugars 0.9g | |
| Protein 124.8g | 0% |
| Vitamin D 4IU | 0% |
| Calcium 71.7mg | 0% |
| Iron 4.6mg | 0% |
| Potassium 1130.7mg | 0% |
Source of Calories