This easy and light grilled chicken dish has exceptional flavor. The rosemary plays perfectly with strong garlic flavor and a hint of lemon for bright fresh flavor. This is a must for spring.
4 chicken breast halves, boneless, skinless
8 sprigs of fresh Rosemary
1 lemon, sliced
6 TBSN garlic, minced
3 tablespoons olive oil
2 TBSN fresh Rosemary, minced
1 1/2 TBSN Dijon mustard
1 TBSN lemon juice
1/2 teaspoon ground black pepper
1/2 teaspoon kosher salt
Medium mixing bowl, mixing spoon, measuring spoons, aluminum foil, measuring cups, sharp carving knife
Prep: 30 minutes prep Cook: 10 minutes Ready: 45 minutes Serves: 4
Before you handle any food, wash your hands thoroughly with soap and water. Clean your kitchen work area and pull back your hair or wear a cap. You want to avoid contaminating your meal with harmful bacteria that could cause food illness.
To make Grilled Rosemary Chicken: 1. Brine chicken with lemon slices and sprigs of Rosemary. Click here for directions for brining chicken.
2. Preheat an outdoor grill at 450 F and lightly oil the grate.
3. Whisk garlic, olive oil, Rosemary, mustard, lemon juice, ground black pepper, and salt together in a bowl.
4. Place chicken breasts in a resealable Ziplock bag.
5. Pour garlic mixture over chicken, reserving 1/8 cup.
6. Seal bag and massage marinade into chicken. Let stand for 30 minutes at room temperature.
7. Place chicken on preheated grill and cook for 5 minutes.
8. Turn the chicken, baste with reserved marinade, and continue to grill until cooked through, about 5 minutes.
9. Remove from oven or grill. Cover chicken with a sheet of aluminum foil to keep the heat in while the chicken rests for 5-10 minutes.
10. Serve with a sprig of Rosemary for garnish.
Calories: 232
Total Fat: 11.6g
Saturated Fat: 2.0g
Cholesterol: 66mg
Sodium: 276mg
Potassium: 328mg
Total Carbohydrates: 3.9g
Dietary Fiber: 0.3g
Protein: 26.7g
Sugars: 0g
Chicken carries plentiful amounts of protein and a variety of beneficial vitamins and nutrients. Chicken is a great source of vitamin B, which consumed regularly can prevent stress, anxiety, memory-loss syndrome, and can balance cortisol hormones in your body.
Moreover, it can improve concentration in children and adults alike. Many studies have revealed that vitamin B also maintains psychological health.
Chicken has a high content of vitamins such as vitamin A, vitamin E, and vitamin K which contribute to producing red blood cells. When your body obtains the required amount of iron and vitamins, it can produce and balance red blood cells that will eventually deal with anemia.
They also help to protect your eyes from weak vision as it is a powerhouse of, retinol, lycopene, alpha, and beta-carotene. The nutrients are essential to maintaining the overall health of your eyes. They regularly promote the growth of damaged cells and tissues effectively because they have a high content of riboflavin which is essential for normal healing of skin tissue.
Your immune system requires adequate levels of protein; iron, magnesium, and potassium to function properly that are abundant in Chicken. These nutrients strengthen cells in your immune system, as well as your teeth and gums due to the high content of phosphorus. When you consume phosphorus regularly, it can alleviate factors that weaken your teeth and prevent gums bleeding as well.
Chicken is a powerhouse of magnesium and phosphorus which are known to maintain cardiovascular health. They also contain plenty of nutrients that help relieve common cold and other illnesses associated with it such as a sore throat and congested nose.
White wines like Sauvignon Blanc or Chardonnay, while dark meat like duck and other game go well with medium bodied red wines such as Pinot Noir or Zinfandel.
More variations of this recipe coming soon.