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Thursday, March 28, 2013

Grilled Lemon, Garlic, and Herb Chicken Breast

This persistent cold weather is causing me to have dreamy thoughts of the upcoming spring season.  Flowers blooming, sunshine, and of course...grilled foods!  When I first began my weight loss journey last April it was easy for me to obtain healthy grilled meats.  As the seasons changed I had to find a way to bring the grill inside, so I invested in a grill pan.  It won't give you that "charcoal" taste that some of us love but it does the trick!  

This marinade won't overpower your chicken and is sure to please the pickiest eater.  To ensure maximum flavor, be sure to marinate your fillets for at least 4 hours and up to 12.  Not only can this be used on breasts, but it's also great on wings, pork chops, and fish.  (Don't marinate fish for more than 1 hour though or the meat will become soggy).  I only used 1 chicken breast for this recipe, since I'm only cooking for myself, but the marinade can easily be doubled or tripled!  Serve along side grilled asparagus or a crisp green salad for a quick and satisfying weeknight meal!


1 chicken breast,trimmed of all fat
Wax Paper
2.5 tbsp EVOO
4 garlic cloves, minced
1 tsp lemon zest - about 1 large lemon
1/4 tsp ground pepper
1/2 tsp garlic salt
1/2 tsp dried thyme
1/2 tsp oregano
Vegetable or Canola Oil for the grill pan


Split your chicken breast in half, lengthwise.  Place the breasts between the two sheets of wax paper and using a meat mallet, pound until approximately 1/2 inch thick.  Zest your lemon, being sure not to zest the white part because it is bitter.  

In a large ziplock bag combine the lemon zest, EVOO, and all spices.  Use a whisk or spoon to stir the mixture until well combined.  Add the fillets to the bag and massage the marinade into the breast, covering them thoroughly.

Refrigerate for at least 4 hours.  When ready to eat, heat your grill pan over high heat.  Coat a paper towel in vegetable or canola oil and using tongs, wipe the paper towel over the grill grates, coating thoroughly.  

Once the pan begins to smoke place the chicken breasts on the pan and cook for 3-4 minutes.  Keep the heat high to get a nice grill line on the breasts but watch them closely; the fillets will cook quickly because you pounded them thin.  

Flip and cook an additional 3 minutes, being sure not to over cook.  There's nothing worse than dry chicken breast!  Serve with lemon wedges on the side.  

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