Grilled Lemon Rosemary Chicken - The Chef's Cooking School

Grilled Lemon Rosemary Chicken

There is a misconception of flavor and nutrition not working well together.  Lemon rosemary chicken is one of the truths that thwarts the idea that they don’t work well together.  Lemon rosemary chicken has a flavor that gives your taste buds the thrill they look for.  The bold flavor of rosemary accented by the sharp lemon zing actually transforms into a pleasantly enhancing flavor profile.  This flavor profile creates a melody with the chicken which, when properly cooked, will be moist and refreshing, yet satisfying.  It is a combination that satisfies the soul and is lighter in fat and calories then many chicken dishes

A Light And Healthy Meal

Our world has changed in many ways, there is a huge focus on being a light and healthy world.  You might ask why this is.  There are several reasons that this is true

Some of that is due to the massive amounts of information available through our digital technologies.  Some of that is due to the fact that we live in a remote control, voice activated world where you can get a pizza delivered by telling your AI receiver to get a pizza of your choice delivered from your favorite local spot.

One of the primary reasons is because with all the things that have been developed to make life better, more convenient or easier.  The “easier” things are the more we tend to relax in our existence, take things for granted.  Quite frankly we tend to rest and take it easy. 

A light and healthy world is a focus that puts the emphasis on making up for, not having to work as hard as we used to.  When I say this, I mean that there was a day when physical work was more the normal and now most jobs are desk jobs, with some manufacturing etc.

A focus on a light and healthy world puts the emphasis on caring for yourself in ways that when times weren’t so easy you moved more, worked harder, didn’t indulge as often.

Fresh Lemon And Rosemary

Fresh lemon, ah yes citrus and oranges are two items that in the early discovery years were carried on ships to prevent scurvy.  They are loaded with vitamin C and lemons are filled with that sharp citrus flavor.  Lemon juice lightens things up and provides a freshness that just seems so right.

Lemon and Lemon juice is such a regularly used ingredient in salad dressing and vinaigrette's, when you cook fish and even used as a marinade on beef for that matter.  With Beef you can use as a marinade but also to squeeze over the top of your steak after it is cooked.  When you bake fish you often put wine with lemon in with the fish to keep it flavorful.

Rosemary offers a bold distinct pine like flavor.  I like to use rosemary with beef a lot because the flavor compliments it so well.  The needles really look like pine needles, although not sappy or bitter like pine needles. 

Here two distinctly bold flavors merge to make a subtly robust. These two together provide a beautiful combination with chicken.  Really you could use this combination on rotisserie chicken, baked whole chicken in the oven, legs, thighs and the recipe we have here is for breasts.

A Tasty Grilled Lemon Rosemary Chicken Recipe

Today if you are planning for something to eat, and you want to have some chicken, this is a great light chicken dish.  Simple ingredients, lemon can be fresh squeezed or lemon juice from a bottle.  The rosemary can be fresh or it can be dried in a bottle.  If you use fresh rosemary you will need to remove the stems and chop it up.

If you use fresh lemon you will want to place the lemon on the counter, put your right or left wrist on it and roll it, putting pressure on it, towards your fingertips. Do this 2 – 3 times.  This will assist in creating juice because you are rupturing the cells.

You will combine all the ingredients in a small bowl, whisk together.  Take this mixture and place in a Ziploc bag, add you trimmed chicken pieces.  Let this all marinade for 2 -3 hours or overnight.  Then whether you are going to grill the chicken, roast or rotisserie you will have achieved some great flavor because of the time that you marinated the meat.

Go to your grill or make sure your oven is preheated and roast your whole chicken or place your breasts on a hot grill.  Let set on grill for 3 -4 minutes then turn your chicken breast 90 degrees.  Let chicken remain there for 3 – 4 minutes.  This will give you a nice diamond/checkerboard finish on the one side.

When you turn your chicken over you will cook for another 8 minutes or so.  Check your internal temperature, this should reach an internal temperature of 165 degrees to avoid getting sick from salmonella.

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Grilled Lemon Rosemary Chicken

This light refreshing chicken feature is actually simple to prepare. This is great grilled, however, it could be sauteed in a pan if the weather isn't permitting outdoor grilling
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
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Servings: 4
Calories: 259kcal

Ingredients

  • 1.5 lbs Chicken Breast
  • 1 oz Oil
  • 1 oz. Lemon Juice
  • 1 tsp Rosemary chopped
  • 1/2 tsp Garlic chopped

Instructions

  • Trim the chicken of any fat
  • Combine all ingredients in a bowl, except for the chicken, whisk together
  • Place chicken in marinade, place all in container or Ziploc bag, marinate for 1 hour or overnight
  • On hot grill or saute pan, grill chicken until it reaches an internal temperature of 165 degrees
Nutrition Facts
Grilled Lemon Rosemary Chicken
Amount Per Serving
Calories 259 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Cholesterol 108mg36%
Sodium 197mg9%
Potassium 629mg18%
Protein 36g72%
Vitamin A 50IU1%
Vitamin C 4.8mg6%
Calcium 12mg1%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.

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