Mediterranean Diet Lemon Herb Marinated Chicken
Bright, zesty, and packed with Mediterranean charm, this Lemon Herb Marinated Chicken is a celebration of fresh flavors and wholesome ingredients. Perfect for the Mediterranean diet, this recipe features tender, juicy chicken breasts infused with a vibrant marinade made from freshly squeezed lemon juice, extra-virgin olive oil, garlic, and a medley of fresh herbs like oregano and parsley. A touch of Dijon mustard and honey adds balance and depth to the citrusy kick, while red pepper flakes provide just the right hint of heat. Grilled to golden perfection in under 30 minutes, this dish is ideal for a healthy weeknight meal or a sun-soaked backyard gathering. Pair it with a crisp salad, grilled vegetables, or a hearty serving of quinoa for a complete Mediterranean feast. Simple, flavorful, and nourishing, this recipe brings the essence of the Mediterranean to your kitchen. Keywords: Mediterranean diet, lemon herb chicken, healthy grilled chicken, Mediterranean chicken recipe, fresh herb marinade.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 Lemon
- 0.25 cup Extra-virgin olive oil
- 4 Garlic cloves, minced
- 2 tablespoons Fresh oregano, chopped
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes
- 1 tablespoon Dijon mustard
- 1 teaspoon Honey
Instructions
Juice the lemons into a medium-sized bowl, removing any seeds.
Add the extra-virgin olive oil, minced garlic, chopped fresh oregano, chopped fresh parsley, salt, black pepper, red pepper flakes, Dijon mustard, and honey to the lemon juice. Whisk together to create the marinade.
Place the chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness, about 1/2-inch thick, using a meat mallet or rolling pin.
In a large resealable plastic bag or shallow dish, combine the chicken breasts with the marinade. Ensure the chicken is well coated, seal the bag or cover the dish, and refrigerate for at least 30 minutes, preferably 2 hours or up to overnight for maximum flavor.
Preheat your grill or grill pan to medium-high heat.
Remove the chicken from the marinade, letting excess drip off, and place it on the preheated grill.
Grill the chicken for about 5-7 minutes on each side, or until it reaches an internal temperature of 165°F (74°C) and has a nice charred appearance.
Remove the chicken from the grill and allow it to rest for a few minutes before serving.
Serve the lemon herb marinated chicken with a side of fresh salad, grilled vegetables, or whole grains such as quinoa or brown rice to complete the Mediterranean experience.
Nutrition Facts
Calories |
1793 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.4 g | 113% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 3232 mg | 141% | |
| Total Carbohydrate | 24.2 g | 9% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 8.8 g | ||
| Protein | 218.7 g | 437% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 199 mg | 15% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2129 mg | 45% | |
*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.
