Grilled Herb Chicken
14 oz (400 g) boneless, skinless chicken breasts or thighs
1 Tbsp (15 mL) extra-virgin olive oil
1/3 cup (75 mL) fresh lemon juice
2 cloves garlic, minced
1/4 cup (60 mL) combination of diced fresh basil, oregano, and rosemary
Place olive oil, lemon juice, garlic, and fresh diced herbs in a resealable plastic bag or in an 8 x 8 in (2 L) nonmetallic baking dish. Add chicken, ensuring that the marinade coats the chicken. If using a bag, reseal; if using the baking dish, cover. Store in fridge for at least 1 hour or up to 12 hours.
When ready to cook, preheat outdoor barbecue.
Remove chicken from fridge and let sit for 5 minutes. Remove chicken from marinade and place on hot grill. Discard marinade.
Cook chicken on medium direct heat, flipping often to reduce burning and until internal temperature reaches 165 F (74 C), approximately 6 to 15 minutes, depending on the thickness of the chicken.
Remove from grill and place on clean plate. Let sit covered for 5 minutes. Divide chicken evenly among 4 servings.
Serves 4.
Each serving contains:
150 calories; 28 g protein; 2.6 g fat (0.5 g sat fat, 0 g trans fat); 0 g carbs; 0 g fibre; 65 mg sodium
source: "BBQ 101", alive #308, June 2008
Grilled Herb Chicken
Liz Pearson, RD and Mairlyn Smith, HEc
Recipes from Ultimate Foods for Ultimate Health (...and don't forget the chocolate!) by Mairlyn Smith, PHEc, and Liz Pearson, RD (Whitecap, 2007)
