The Best Grilled Chicken

• 分量: 4 servings
• 総時間: 30 minutes

材料

1¾ lbs boneless, skinless chicken breasts

6 tablespoons extra virgin olive oil

4 large garlic cloves, minced

1 teaspoon dried thyme

½ teaspoon dried oregano

1¼ teaspoon salt

½ teaspoon freshly ground black pepper

1½ teaspoons lemon zest, from one lemon

手順

One at a time, place the chicken breasts in a 1-gallon zip-lock bag; using a meat mallet, pound to an even ½-inch thickness.

Mix all of the ingredients except for the chicken together in a 1-gallon zip-lock bag (go ahead and use the same one you used for pounding if it is still in good shape). Add the chicken breasts to the bag and massage the marinade into the meat until evenly coated. Seal the bag and place in a bowl in the refrigerator (the bowl protects against leakage); let the chicken marinate for at least 4 hours or overnight.

Preheat the grill to high heat and oil the grates. Place the chicken breasts on the grill and cook, covered, for 2 to 3 minutes per side. Do not overcook. Transfer the chicken to a platter and serve.

Note: The nutritional information includes all of the ingredients for the marinade, so one serving is likely significantly lower in calories and fat than the numbers below

栄養

• サービングサイズ: 1 chicken breast
• カロリー: 413
• 脂肪総量: 25 g
• 飽和脂肪: 4 g
• コレステロール: 127 mg
• ナトリウム: 958 mg
• 炭水化物総量: 2 g
• 食物繊維: 0 g
• 糖質総量: 0 g
• タンパク質: 42 g