Health

Grilled Lemon Chicken With Fresh Parsley Sauce

grilled-chicken-parsley-sauce Photo: Leigh Beisch

Ingredients

  • Chicken:
  • 1 lemon
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon sugar
  • 1 1/2 pounds chicken breast tenders
  • Sauce:
  • 2/3 cup flat-leaf parsley
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped shallot (about 1/2 shallot)
  • 1 tablespoon white wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons fresh lemon juice
  • Lemon slices, for garnish

Preparation


1. Preheat grill.

2. For marinade, zest the entire lemon (yellow part only, about 1 tablespoon), and place zest in a large mixing bowl. Add juice (3 tablespoons) of the lemon to bowl (don't worry if seeds are also added). Add 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, and sugar; stir to combine. Add chicken tenders; stir to coat with marinade. Set aside to marinate for 15 minutes.

3. While the chicken marinates, make the sauce: Combine all sauce ingredients in a blender. Cover and blend on medium speed until smooth, about 20-30 seconds. Set sauce aside.

4. Using tongs, place marinated chicken on the grill; discard marinade. Cook about 4 minutes; flip the tenders and cook an additional 3-5 minutes or until cooked through. Divide tenders among 6 plates (about 2 tenders each), and drizzle each portion with 1 tablespoon sauce. Garnish with lemon slices. Store leftover sauce, covered, in refrigerator up to 3 days.


  • Prep Time:
  • Cook Time:

  • A simple sauce made from fresh herbs transforms simple grilled chicken into a weeknight masterpiece.
  • Yield: Makes 6 servings (serving size: 2 tenders and 1 tablespoon sauce)

Nutritional Information

Calories per serving: 176
Fat per serving: 8g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 1g
Protein per serving: 23g
Carbohydrate per serving: 2g
Fiber per serving: 0.0g
Cholesterol per serving: 63mg
Iron per serving: 1mg
Sodium per serving: 176mg
Calcium per serving: 21mg

Good to Know

Chicken breast is a great source of lean protein. Contrary to popular belief, chicken has the same amount of dietary cholesterol as other meats, but it is lower in saturated fat.