Lemony Grilled Chicken

Back again with another delicious grilling recipe! This week we are featuring a lemony twist on plain grilled chicken, just the right amount of tangy citrus to keep the flavors seasonal. The marinade can be used on chicken thighs, breasts, tuna steaks or mahi-mahi. The healthy, lean protein choices are endless. Add rosemary to punch up the verbal bouquet, or combine the lean meat with your asparagus or cauliflower steaks for a tasty side dish.

The flavors of the season are perfect for grilling, and grilling is one of the healthiest ways to prepare your proteins and vegetables. Take advantage of the warmer weather and stay on track with your diet! Don't be lured in by the mountains of mayonnaise filled potato salad, burgers + kielbasas that are stuffed full of fat, (and not the good kind). 

Fire up the grill and prepare this recipe for this weekend's festivities.

Lemony Grilled Chicken

Gather:

1 tablespoon grated lemon rind 

2 tablespoons fresh lemon juice 

1 teaspoon olive oil 

2 garlic cloves, minced 

8 skinless, boneless chicken thighs (about 1.5 pounds) 

1/2 teaspoon salt 

1/4 teaspoon freshly ground black pepper 

Cooking spray

Method:

1. Prepare grill, heating to medium/high

2. Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag and seal. Marinate in refrigerator for about 15 minutes, turning the bag occasionally.

3. Remove the chicken from bag; discard marinade. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on grill rack coated with cooking spray

4. Grill 5 minutes on each side or until done.

That's it! Easy and delicious. Join us back here for another healthy summer grilling recipe. 

Happy 4th! 

Spicy Honey-Glazed Chicken

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The heat is on down here in Texas. Plenty of sweaty days by the pool, and even sweatier days at the gym. This kind of weather just screams: "GRILL SOMETHING!" But, instead of the boring staples of hamburgers and hot-dogs, the next few weeks we have some delicious, easy grill recipes to keep your body trim and your stomach filled. 

Chicken is one of the top choices for grilling because it picks up the flavors of the marinade really well, it's full of protein and it doesn't take long to cook. (Just make sure there's no pink left inside, or else someone is going to the hospital.)

For today's recipe, we take a little sweetness, add a little spiciness and serve it up with some grilled pineapple and peaches for a full serving of fruit.

Ingredients:

1/4 cup extra-virgin olive oil

1 small onion, finely chopped

1 clove garlic, finely chopped

1/2 cup honey (preferably local!)

2 teaspoons hot pepper sauce (like sriracha)

1/2 teaspoon chili powder

1 teaspoon lemon juice (from fresh lemon)

8 skinless, boneless chicken breasts (about 4 pounds)

Salt

Method:

-Heat 1 tbsp of olive oil in saucepan over medium heat. Add onion and garlic until clear, and beginning to brown ~6-7 minutes. Add honey, hot sauce and chili powder and allow to simmer for one minute. After removing from heat, stir in lemon juice, set aside and allow to cool. 

-Heat grill to medium, and rub chicken with remaining olive oil and sprinkle with salt. Grill until well marked, ~7 minutes, flip and grill for an additional 1-2 minutes. Place chicken on plate and brush with the honey glaze. Cover chicken with foil and allow to rest for 5-7 minutes.

-Grill pineapple and peaches until well marked on both sides, approximately 4 minutes on the first side, 2 minutes on the reverse. 

-Serve fruit with chicken. 

Try out this easy, tasty recipe on your next pool day, out in the backyard, or just after a hard workout. Enjoy and eat well!