Low Fat Perfectly Grilled Chicken Breasts
Achieve perfectly juicy, flavorful chicken with this recipe for Low Fat Perfectly Grilled Chicken Breasts, a healthy take on a grilling classic. This recipe combines boneless, skinless chicken breasts with a zesty marinade of olive oil, fresh lemon juice, garlic powder, and fragrant herbs like oregano and thyme. The key to success lies in pounding the chicken to an even thickness for consistent cooking and marinating it to infuse every bite with bold flavors. Expert grilling techniques, like lightly oiling the grates and timing each side to get those irresistible grill marks, ensure a tender, smoky result every time. Ready in just 40 minutes, this low-fat, protein-packed dish is ideal for meal prep, salads, or pairing with your favorite sides for a nutritious and satisfying dinner. Perfect for anyone seeking healthy grilled chicken recipes or easy summertime grilling ideas!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Begin by placing the chicken breasts on a cutting board. Cover them with plastic wrap and use a meat mallet to pound them to an even thickness, about 1/2 inch thick. This ensures even cooking.
Step 2
In a small bowl, combine olive oil, lemon juice, garlic powder, onion powder, dried oregano, dried thyme, salt, and black pepper. Mix well to create a marinade.
Step 3
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. Marinate for at least 15 minutes at room temperature or up to 2 hours in the refrigerator for more flavor.
Step 4
Preheat your grill to medium-high heat. If using a charcoal grill, the coals should be ash-covered but still very hot.
Step 5
Once the grill is ready, lightly oil the grates using a long-handled tong and a piece of paper towel dipped in a little oil. This helps prevent sticking.
Step 6
Place the chicken breasts on the grill. Cook for 5 to 7 minutes on each side, or until they are cooked through and have nice grill marks. The internal temperature should reach 165°F (74°C).
Step 7
Remove the chicken from the grill and let it rest for 5 minutes before serving. This allows the juices to redistribute, making the chicken more tender.
Step 8
Serve the grilled chicken breasts with your favorite sides or atop a salad for a healthy, low-fat meal.
Nutrition Facts
| Serving size | (765.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1432.3 |
| Total Fat 53.4g | 0% |
| Saturated Fat 11.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 591.6mg | 0% |
| Sodium 1700.8mg | 0% |
| Total Carbohydrate 8.1g | 0% |
| Dietary Fiber 1.6g | 0% |
| Total Sugars 0.8g | |
| Protein 216.9g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 115.9mg | 0% |
| Iron 7.7mg | 0% |
| Potassium 1894.1mg | 0% |
Source of Calories