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! 

Summer Tostadas with Chicken and Vegetables

One of the best things about summer is the abundance and freshness of vegetables. The season is perfect for fresh, local cilantro, corn, zucchini, lettuces and many types of fruit. Creating recipes that use these seasonal ingredients is the perfect way to combine the tastes of summer with the healthy lifestyle we all crave. This week's recipe has all that, and is delicious to boot.

Norton Fitness is based just outside of Houston, Texas, and so we often have a hankering for spicy Tex-Mex flavors. We created this recipe in honor of our Texas heritage, and in homage to the freshness of this hot-weather produce. This recipe only takes about 15 minutes, but can be prepared even more quickly if you don't want to broil the tortillas for the tostada part of the recipe, instead leaving them soft for tacos. Your choice, either way is delicious!

Chicken + Summer Vegetable Tostadas

Ingredients:

1lb chicken breast, cut into strips

1 cup chopped red or sweet onion

1 cup fresh corn kernels (sliced from the cob)

1 cup zucchini, chopped

1/2 cup salsa of choice, (we like a fresh summer mango salsa, or vine ripened tomato salsa)

3 tbsp cilantro (or as much as you want)

4 flour tortillas ( or corn, but they won't crisp the same in the oven)

3 oz Monterey Jack Cheese, shredded

1 tsp ground cumin

1/4 tsp sea salt

1/4 tsp ground pepper

2 tsp olive oil

Method:

Preheat Broiler

Add oil to a large skillet over medium-high heat. 

Combine cumin, pepper, and salt and then sprinkle spice mixture over chicken. 

Add chicken strips to pan and cook for 3 minutes. Add corn, zucchini and onion to pan, sauté for another 2 minutes, or until chicken is cooked through. 

Stir in salsa and 2 tbsp of the cilantro. Cook for an additional 2 minutes, or until all liquid evaporates.

Arrange tortillas onto a single layer on a baking sheet, lightly coat tortillas with a little bit of oil or cooking spray.

Place tortillas in broiler for about 2 minutes, allow to lightly browned.

Pull tortillas out of broiler, and spoon about a cup of the chicken/veggie mixture in the center of each tortilla, and sprinkle with cheese.

Broil an additional 2 minutes, or until cheese melts. 

Serve immediately. 

Enjoy and make sure to relish the flavors of summer, because before you know it...they'll be gone! 

Be well!

recipe inspiration from Cooking Light, 2006.