(Updated and added to Recipe Favorites: April 2010.) I made this grilled chicken recently for some very thoughtful people in my family, and when I went to the blog to print out the recipe, I decided it was overdue for new photos! This was a recipe I originally came up with in 2005 when I was experimenting to see what type of marinade would taste good on grilled chicken, and I've made it many times since. If you're not that experienced with grilling chicken breasts, you might want to read my post about how to make grilled chicken breasts that are juicy every time. Leftover grilled chicken is something I love to have in the fridge to throw on top of a salad or eat in a sandwich, so even if you're only cooking for a few people, I recommend making some extra.
Start by trimming all visible fat and tendons from the chicken breasts. (I save all those scraps and use to make homemade chicken stock.)
Make crosswise slits (not too deep) down the length of each chicken breast. This helps the marinade to penetrate better and ensures that the thicker pieces of chicken cook more evenly.
If you have a fresh lemon, using lemon zest in this marinade really perks up the flavor, but it can definitely be made without it.
Whisk together the marinade ingredients. (Using a measuring cup with a spout makes it easy to pour the marinade into the plastic bag.)
I love to use Ziploc bags to marinate things, but you can also use a glass casserole dish if you'll be home to turn the chicken a few times. Let chicken marinate for 6-8 hours if you can. Grill chicken over medium-high heat and serve hot.
Very Greek Grilled Chicken
(Makes 6-8 servings, recipe created by Kalyn with memories of Greece in mind.)
6-8 boneless, skinless chicken breasts
1/2 cup extra virgin olive oil
1/3 cup fresh-squeezed lemon juice
1 tsp. fresh lemon zest or 1/4 tsp. dried lemon zest (or use a little more lemon juice if you don't have lemon zest)
1 tsp. Greek seasoning
1 tsp. poultry seasoning
1 tsp. dried oregano
black pepper to taste
(Click for step-by-step photos of how to make grilled chicken breasts.)
Trim all visible fat and membranes from chicken breasts, I like to make small crosswise slits about 1/2 inch apart down the length of each chicken breast to help the marinade penetrate the meat. Put chicken in single layer in Ziploc bag.
Combine marinade ingredients and pour over chicken. Marinate in refrigerator 6-8 hours or all day if desired. (If you don't have that long to marinate I recommend increasing the lemon juice a little.)
Preheat grill to medium-hot and grill chicken 20-25 minutes, or until well browned and firm but not hard to the touch. (I've been cooking this slightly less than 20 minutes the last few times I've made it. Actual cooking time will depend on the heat of your grill and the temperature outside, so don't overcook.)
This chicken could also be cooked in a stove-top grill pan with ridges or a George Foreman Grill with good results.
Even if you're only cooking for a few people I recommend making the whole recipe. The leftover chicken is great to cut up on top of a salad, or mixed into some stir-fried veggies for a quick lunch.
South Beach Suggestions:
This would be great with Slow Roasted Asparagus, Many Peppers Greek Salad, and Brown and Wild Rice with Pine Nuts and Thyme. Another great side dish combination would be Georgette's Really Lemony Greek Pilafi plus Grilled Zucchini, which could cook right along side the chicken on the grill.
More Grilled Chicken to Try:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Grilled Chicken with Balsamic Vinegar from Kalyn's Kitchen
Grilled Chicken with Tarragon-Mustard Marinade from Kalyn's Kitchen
Grilled Lime and Chile Chicken with Mango and Red Bell Pepper Salsa from Kalyn's Kitchen
Red Chile Marinated Grilled Chicken from Simply Recipes
Peruvian Grilled Chicken from Andrea Meyers
Grilled Chicken Salad from The Perfect Pantry
Grilled Chicken Salad from Arabic Bites
Grilled Chicken Under a Brick from Pinch My Salt
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)