Low Fat Frango Grelhado (Grilled Chicken)

Experience the vibrant flavors of Portugal with this Low Fat Frango Grelhado (Grilled Chicken) recipe, a healthy and delicious take on a classic dish. Tender boneless, skinless chicken breasts are marinated in a zesty blend of olive oil, fresh lemon juice, garlic, smoked paprika, and dried oregano, then grilled to juicy perfection in just 15 minutes. This low-fat, protein-packed recipe offers a quick and easy way to enjoy bold Mediterranean-inspired flavors while keeping things light and nutritious. Perfect for weeknight dinners or casual outdoor barbecues, this dish is best served with a squeeze of fresh lemon and your favorite side dishes. Whether you're grilling on a pan or firing up the barbecue, this recipe is your go-to for effortless, wholesome dining.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic cloves, minced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 wedges lemon wedges

Directions

Step 1

Place the chicken breasts between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound the chicken to an even thickness (about 1/2 inch). This ensures even cooking.

Step 2

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, paprika, dried oregano, salt, and black pepper to create the marinade.

Step 3

Place the chicken breasts in a shallow dish or resealable plastic bag and pour the marinade over the chicken. Ensure the chicken is well coated in the marinade. Let it marinate for at least 15 minutes at room temperature, or refrigerate for up to 2 hours for more flavor.

Step 4

Preheat a grill or grill pan over medium-high heat. Once hot, lightly oil the grill grates or pan to prevent sticking.

Step 5

Remove the chicken from the marinade, allowing any excess to drip off. Place the chicken on the grill and cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.

Step 6

Remove the chicken from the grill and let it rest for 5 minutes before serving. This helps retain the juices.

Step 7

Serve the Frango Grelhado hot, garnished with lemon wedges for squeezing over the chicken for added flavor.

Nutrition Facts

Serving size	(784.6g)

Amount per serving	% Daily Value*
Calories	1306.4

Total Fat 39.5g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 591.6mg	0%
Sodium 1698.6mg	0%
Total Carbohydrate 8.1g	0%
Dietary Fiber 2.2g	0%
Total Sugars 1.6g
Protein 216.7g	0%

Vitamin D 7.0IU	0%
Calcium 113.9mg	0%
Iron 7.5mg	0%
Potassium 1931.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.3%

Protein: 69.1%

Carbs: 2.6%