Sunday, July 05, 2015

Rosemary Mustard Grilled Chicken or Zucchini Recipe (Low-Carb, Gluten-Free, Can Be Paleo)

This Rosemary Mustard Grilled Chicken is one of my long-time favorite grilled chicken recipes, and everyone in my huge extended family loves this recipe.

Rosemary Mustard Grilled Chicken or Zucchini Recipe found on KalynsKitchen.com

Once the Fourth of July is over, do you start to feel like summer is slipping away?  I feel that way sometimes, and when I realized this morning that I had taken these new photos of my much-beloved Rosemary Mustard Grilled Chicken more than two months ago and still hadn't updated the post, I decided we'd have to give the Meatless Monday folks a raincheck this week so I could entice some of you to make this before summer really does slip away.  (You can always use this recipe on zucchini or check the photo index for Meatless Monday if you're looking for meatless recipe ideas; no worries.)

Even though my Very Greek Grilled Chicken has long been the most pinned and viewed grilled chicken recipe on the blog and last summer I made Garlic, Lemon, and Herb Grilled Chicken Breasts over and over, if you asked me which grilled chicken recipe I've personally made the most often, this Rosemary Mustard Grilled Chicken would win, hands down.  I've made this for family parties, wedding showers, baby showers, dinners with friends, and even just for dinners for myself.  No doubt about it, this is my signature grilled chicken recipe, and lots of the cooks in my huge extended family make it often too.

The recipe can be adjusted to your taste and what you have on hand, and it will always turn out well. When I have lots of lemons sometimes I increase the lemon juice a little for a slightly more lemony tasting chicken. I've used dried rosemary or fresh rosemary and both are good. If you don't have Spike Seasoning or celery seed, no worries; use some kind of all-purpose spice mixture or skip it entirely. If your family is lukewarm on Dijon, you could use regular mustard and it will still be good. This same marinade is also fantastic on zucchini, or you can use zucchini and chicken and make kabobs. 

If you haven't tried this favorite of mine, I hope this will be the summer you'll try it, and I'd love to hear back from you if it becomes a favorite recipe in your family as well.

(Rosemary Mustard Grilled Chicken was updated with better photos and step-by-step instruction photos July 2015. I first posted this recipe in 2006 when Alysha at The Savory Notebook had a blog event and the theme was My Most Requested Recipe; there was no doubt that this dish was the recipe I had to send.)


Rosemary Mustard Grilled Chicken or Zucchini Recipe found on KalynsKitchen.com
If you're using fresh rosemary, chop it finely. Whisk together marinade ingredients.  Follow my instructions for Juicy Grilled Chicken Breasts and make slits going down the chicken breasts, then put in a plastic bag or plastic container with the marinade and let it marinate in the fridge for  6 hours or more.

Rosemary Mustard Grilled Chicken or Zucchini Recipe found on KalynsKitchen.com
When it's time to grill, spray or brush the grill with oil, then preheat the grill over medium-high heat. Lay chicken on the diagonal across the grill grates and cook 3-4 minutes (until you see grill marks); then rotate and cook 3-4 minutes more to get marks going the other way.  Turn chicken over and cook until it feels firm (but not hard) to the touch, or use an instant read meat thermometer to test chicken until it reaches 165F.


Rosemary Mustard Grilled Chicken or Zucchini Recipe found on KalynsKitchen.com
Serve hot, and wait for compliments.  Leftover Rosemary Mustard Grilled Chicken is great over a leafy green salad, or make it into a Beat-the-Heat Chicken Salad.


Grilled Chicken
And here's the previous photo for this recipe, a picture I took when I made this for a baby shower I hosted for my beautiful niece Kristen.  Now she has a darling three year old and a 4 month old with the best head of hair I've ever seen on a newborn, and Kristen grills chicken for her own family.


Rosemary Mustard Grilled Chicken or Zucchini
(8 servings, can be cut in half, but the leftovers are good on salad. I no longer remember where I originally found this recipe, but I adapted it from a cookbook.)

(If you're not that experienced at grilling chicken, you may want to read this post with step-by-step photos of how to make juicy grilled chicken breasts.)

Ingredients:
8 boneless, skinless chicken breasts

Marinade Ingredients:
1/2 cup Dijon mustard (or mustard of your choice)
1/4 cup fresh lemon juice
2/3 cup good quality extra virgin olive oil
2 tsp. garlic powder or minced fresh garlic (fresh is best)
2 T  crumbled dried rosemary (see below) or 3 - 4 T minced fresh rosemary
1 tsp. coarse ground black pepper
1 T Spike Seasoning (optional, but recommended, or use any good all-purpose seasoning if you don't have spike)
1 tsp. celery seed (optional)

(To crumble rosemary, put the desired amount into a small ziploc bag and crush with your meat mallet or anything heavy until it is broken up and partially powdered.)

Trim all fat undesirable parts from chicken breasts, then make small slits going crosswise down the length of each piece of chicken. This is to help the marinade penetrate the meat and make it so the chicken cooks more evenly. Be careful not to cut too far into the chicken. Put chicken and marinade into large ziploc bag and let marinate in the refrigerator at least 6 hours or all day.

When you're ready to cook, take chicken out of the fridge and let it come to room temperature. Make sure your grill is clean and spray or brush with oil or grilling spray, then preheat grill to medium-high heat.  (Sometimes I use a paper towel dipped in olive oil to rub oil on the grill again immediately before I put the chicken on.  Try that if you have a problem with meat sticking on the grill.)

Lay chicken on the preheated grill at an angle to grill grates and cook 3-4 minutes (or until you see grill marks when you lift up the edge of the chicken.)  Rotate chicken going the opposite angle to the grill grates and cook 3-4 minutes more (or until you see criss-cross marks when you lift up the edge of the chicken.)  Turn chicken over and cook until chicken is firm (but not hard) to the touch.  Actual cooking time will depend on how thick the chicken breasts are and how hot your grill is.  For the most accurate way to tell when chicken reaches the safe temperature of 165F, use an instant read meat thermometer to test chicken.

You might get flare-ups if the marinade drips down when you put the chicken on the grill.  I spray water on them, even though some experts say not to do that.  Don't baste chicken with the reserved marinade because it contains bacteria from the raw chicken.

For Zucchini:
To use this marinade for zucchini you can shorten the marinating time, although I have marinated it all day when I was going to be out and it turned out great. Cut zucchini pieces into lengthwise slices about 3/8 inch thick. This is a great use for larger zucchini that has escaped you, as long as they are not too huge. Another great variation of this recipe is to make kabobs with chunks of chicken and zucchini alternating on skewers after they have been marinated separately.

This chicken could also be cooked in a stove-top grill pan with ridges or a George Foreman Grill with good results.

Click Here for Printer Friendly Recipe

South Beach / Low-Carb Suggestions:
This chicken is a perfect main dish for any phase of the South Beach Diet, and it would be approved for most Low-Carb Diet plans.  With approved mustard, the recipe could even be Paleo or Whole 30.

More Ideas for Delicious Grilled Chicken:
(Recipes from other blogs may not always be low-carb or South Beach Diet friendly; check ingredients.)

Very Greek Grilled Chicken  ~ Kalyns Kitchen

Herby Lemon Grilled Chicken ~ A Farmgirl's Dabbles

Grilled Fusion Chicken ~ Kalyn's Kitchen

Indian-Spiced Grilled Chicken ~ The Lemon Bowl

Grilled Chicken with Lemon, Capers, and Oregano ~ Kalyn's Kitchen

Grilled Lemon-Mint Chicken Breast ~ A Food Centric Life

(I find these recipes from other blogs using Food Blog Search.)
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Posts may include links to my affiliate account at Amazon.com, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

44 comments:

  1. I'm having fun reading recipes from your kitchen. I'm excited to try more of them.

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  2. Kalyn,
    Wow!! this is the first time I've looked at your blog--there are some great recipes here...I'm going to look each day for my next dinner idea. Thanks for letting me know about your blog!
    Sandee

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  3. I have a marinade that's very similar to this, mine's got less oil, more garlic and lemon, and easily 5 times that much fresh rosemary! It's a great combination of flavors and aromas. I made some just the other night and found myself wishing for fresh ears of corn to smear it on. I'll have to try zucchini next year. (You know it was mean linking to this just as it turns to fall for real!)

    I have huge rosemary bushes so I often have woody branches to toss on the fire just before putting the chicken--rosemary smoked food. Yum.

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  4. Yum yum yum! I love rosemary with chicken & yours looks divine.

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  5. My mouth is watering, my stomach rumbling.... and my dh wont eat mustard ........ *SIGHS!* I guess I will have to fix it for me and not share a single morsel!

    If you get you stevia plants -- mix three parts mint with one part stevia and steep as you usually would.. (I made a HUGE kettle of tea tonite -- mixed chocolate mint and peppermint along with some stevia I found hidden in a baggy) Sweet with out the aftertaste of regular sugar or artificial stuff (which btw I avoid at all costs) and it was delish. I have 3 quarts chilling in my fridge as we speak. (told ya I made a bunch).

    Have a great week!

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  6. that's it, you're cooking my chicken from now on. That looks so good! and what a cool event. i'll have to check it out!

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  7. Ooh, baby! I love this flavor combination - elegant, fresh, earthy - all at once.

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  8. My favorite combinations! I use this kind of marinade on veal chops as well.

    Not a bad way to get through the first Phase of South Beach Diet.

    Thanks for sharing.

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  9. Mmmm, I love chicken and I love zucchini. I must definitely try this out.

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  10. Wow Kalyn!

    This looks and sounds delicious! Thanks for the recipe. I will definitely be trying this one!

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  11. this looks fantastic, can't wait to try it!!

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  12. I made this the other day and it was great. Thanks!

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  13. Comments before this one were from 2006 when the recipe first appeared on the blog. (It's fun seeing that some of those commenters are still blogging!)

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  14. This is by far the best chicken recipe ever! Thanks for the shower Kalyn!

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  15. Kristen, you are so welcome. It was really fun!

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  16. I will have to try this chicken with the mustard Kalyn...it sounds delicious!
    Ronell

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  17. This looks lovely, thanks. Does anyone have an idea what we could use instead of spike seasoning (because I'm not sure it can be found in Europe)
    Best wishes
    C.

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  18. How very funny! I was thinking I need a chicken marinade for tonight. I'll have to be reporting back.

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  19. Tanna and Ronell, I think you will really like it.

    Cassandra, Spike is a really complex blend of a lot of ingredients. You can read the ingredients in Spike Seasoning in that post and use a blend of whatever you have. I also think this would taste fine without the Spike Seasoning (that was one of my changes to the recipe.)

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  20. I just got a rosemary tree at one of my bridal showers! I can't wait to try some of your recipes!! I love fresh rosemary!

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  21. Maria, I know you don't eat chicken, but try this with zucchini, it's great!

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  22. Im a kitchen dummy... what does T stands for? Is it tablespoon?

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  23. Anonymous, you're right.
    T = tablespoon
    tsp. = teaspoon.

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  24. That grilled chicken looks really good!

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  25. Sounds delicious! I bet this marinade would be fabulous on grilled salmon.

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  26. Karina, I never thought of that, but what a brilliant idea. If I try it, I'll credit you for the idea!

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  27. This sounds wonderful Kalyn amd I'm always in the market for quick and easy things to do with chicken :)

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  28. I think I found what to make for dinner tonight!

    Thanks for all the great recipes, Kalyn!

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  29. Thank you! This is one of the best chicken recipes I've ever made, and your technique produced the best results I've had with boneless skinless breasts. I was out of dijon, so I used 1/2 stone ground mustard and 1/2 Plochman's Beer Mustard. Instead of Spike, I added some Penzey's Old World Seasoning. We also used the marinade for grilled shrimp. They disappeared instantly!

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  30. Rache, so glad to hear this worked for you. I've been curious about that Penzey's Old World Seasoning.

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  31. Couldn't get tarragon as planned, so I found myself inspired by this idea of mustard and rosemary, only I played around a bit, did it in the slowcooker (whole chicken) with applecider and some of the ingredients you list, then thickened it afterwards and finished it off with whiskey. the rosemary and mustard was a really good combo, so thanks for the inspiration!

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  32. Your site has everything I need for finding new, good-for-me recipes. I'm so pleased with the new easy system for printing the recipes. If I could only save the recipes to a personal "cookbook" like I do on Allrecipes.com and other sites, I wouldn't need those other sites! Any chance of that possibility?

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  33. Anonymous, thanks for the nice thoughts about the blog. I can't think of any blogs that have that capability, and right now I don't know any way to make it happen.

    I'm using a bookmarking site called del.icio.us to save links of recipes I want to remember. It's easy to use, and you can make categories. Check it out and see if that might work for you.

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  34. I tried out this recipe and it was fantastic! Thanks so much for sharing :)

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  35. Daria, thanks. This is a huge favorite in my family too.

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  36. I followed your recipe for the marinade but cooked it in a heavy iron skillet instead of the grill. I poured in all of the extra marinade as well and cooked it through. I added a tad of water and deglazed while the chicken was still in the pan. I also added a handful of chopped onions and some fresh chopped basil. I think this was the best chicken I have ever cooked.......... Thanks!!!

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  37. Paul, love hearing how you adapted the recipe, thanks for sharing!

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  38. There have been two keys to our success with the South Beach Diet....a grill and your blog of recipes. Here both are combined to make a fabulous meal that has my husband begging for more. We barely had enough left over for his lunch tomorrow! SUPER recipe!
    Teresa in Texas

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  39. Thanks Teresa. My family also loves this!

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  40. Can you marinate the zucchini and the chicken in the same marinade or should they be done separate? I figure that both will be cooked so that the bacteria is killed off. Is this true?

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  41. Kellie, I've never done it that way and I would probably keep them separate. It might be fine, but I just don't know enough to say for sure.

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  42. Kellie, I've never done it that way and I would probably keep them separate. It might be fine, but I just don't know enough to say for sure.

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  43. Just came across this recipe. Due to circumstances beyond my control ( thunder storms at supper time) this was not marinated for 6 hrs but 3 DAYS!! It was still awesome! My mate does not like chicken much but I got a 'pretty good' from him. Will definitely try this on him again!! Maybe. Next year

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  44. Barb, so glad you liked it! And good to know that it can be marinated that long.

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