Cook the Book: Citrus-Marinated Grilled Chicken Breasts

Dairy Free
Health score
7%
Cook the Book: Citrus-Marinated Grilled Chicken Breasts
45 min.
6
122kcal

Suggestions


When it comes to a delightful and healthy meal, nothing beats the bright, zingy flavors of Citrus-Marinated Grilled Chicken Breasts. Perfect for a light lunch or a satisfying dinner, this dish is not only incredibly tasty but also completely dairy-free, making it an excellent choice for those with dietary restrictions. With a preparation time of just 45 minutes, you can whip up a flavorful meal that serves up to six people, making it an ideal option for family gatherings or weekend barbecues.

The secret to this mouthwatering dish lies in its vibrant marinade, made with fresh orange and lemon juices, a hint of ground ginger, and fragrant dried thyme. This zesty combination infuses the chicken with a burst of citrus flavor, perfectly complemented by the golden, crunchy texture from the bread crumbs. Each bite promises a delicious balance of protein, with 46.47% of the calories coming from this essential macronutrient, making it a wholesome choice for those who are health-conscious.

Grilled to perfection, the chicken is juicy and tender, offering a delightful contrast to the crunch of the breadcrumbs. This dish is not just a meal; it’s an experience that brings together flavors that will tantalize your taste buds and impress your guests. So fire up the grill and get ready to enjoy a mouthwatering feast that is both easy to make and incredibly satisfying!

Ingredients

  • 1.3 teaspoons thyme dried
  • tablespoons breadcrumbs plain dry
  • teaspoons ground ginger 
  • tablespoons juice of lemon fresh
  • 1.3 cups orange juice fresh
  • servings salt to taste
  •  chicken breast boneless skinless trimmed halved
  • tablespoons soya sauce 

Equipment

  • bowl
  • knife
  • grill
  • tongs

Directions

  1. Sprinkle the chicken breasts lightly on both sides with salt and put the chicken in a shallow glass or ceramic bowl.
  2. Combine the orange juice, lemon juice, ginger, thyme, soy sauce, and bread crumbs in a small bowl, stirring to make a thin paste.
  3. Pour the paste over the chicken and rub it into the chicken. Cover and refrigerate for no longer than 6 hours, letting the chicken come to room temperature before grilling.
  4. Prepare a charcoal or gas grilL Lightly spray the grill rack with vegetable oil cooking spray. Light the coals or heating elements, and let them burn or heat until moderately hot.
  5. Put the chicken on the grill and cook for 12 to 16 minutes, turning several times with tongs, until cooked through and the juices run clear when the breast meat is pierced with a small, sharp knife and the crumbs are browned.
  6. Serve immediately.

Nutrition Facts

Calories122kcal
Protein46.47%
Fat14.86%
Carbs38.67%

Properties

Glycemic Index
11.17
Glycemic Load
2.78
Inflammation Score
-5
Nutrition Score
10.200000037318%

Flavonoids

Eriodictyol
0.45mg
Hesperetin
7.26mg
Naringenin
1.21mg
Myricetin
0.03mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:122.05kcal
6.1%
Fat:1.99g
3.06%
Saturated Fat:0.44g
2.75%
Carbohydrates:11.63g
3.88%
Net Carbohydrates:10.99g
4%
Sugar:5.07g
5.63%
Cholesterol:36.16mg
12.05%
Sodium:644.18mg
28.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.98g
27.96%
Vitamin C:29.52mg
35.79%
Vitamin B3:6.86mg
34.3%
Selenium:20.25µg
28.93%
Vitamin B6:0.47mg
23.63%
Manganese:0.35mg
17.34%
Phosphorus:148.37mg
14.84%
Vitamin B1:0.15mg
10.26%
Potassium:356.43mg
10.18%
Vitamin B5:0.98mg
9.76%
Folate:28.13µg
7.03%
Magnesium:27.98mg
6.99%
Vitamin B2:0.11mg
6.53%
Iron:1.17mg
6.52%
Vitamin K:4.18µg
3.98%
Copper:0.07mg
3.47%
Zinc:0.52mg
3.45%
Calcium:27.18mg
2.72%
Vitamin A:128.85IU
2.58%
Fiber:0.64g
2.58%
Vitamin B12:0.14µg
2.27%
Vitamin E:0.16mg
1.07%