Deborah's Grilled Chicken

Gluten Free
Health score
11%
Deborah's Grilled Chicken
45 min.
6
177kcal

Suggestions


Welcome to a delightful culinary experience with Deborah's Grilled Chicken, a dish that perfectly balances flavor and health. This gluten-free recipe is not only easy to prepare but also packed with fresh ingredients that will tantalize your taste buds. Whether you're planning a family lunch, a cozy dinner, or a weekend barbecue with friends, this grilled chicken is sure to impress.

Imagine succulent, skinless chicken breast halves, marinated in a vibrant blend of fresh basil, zesty lemon juice, and aromatic garlic. The grilling process infuses the chicken with a smoky flavor while achieving those beautiful grill marks that make every bite visually appealing. Topped with a refreshing mixture of chopped tomatoes, green onions, and a sprinkle of Parmesan cheese, this dish is a feast for both the eyes and the palate.

With a preparation time of just 45 minutes and serving up to six people, Deborah's Grilled Chicken is perfect for gatherings or a simple weeknight meal. Each serving contains only 177 calories, making it a guilt-free option that doesn't compromise on taste. The combination of protein, healthy fats, and minimal carbohydrates ensures that you can enjoy this dish while staying on track with your dietary goals.

So fire up the grill and get ready to savor a dish that celebrates fresh ingredients and wholesome flavors. Your taste buds will thank you!

Ingredients

  • 0.5 cup basil fresh chopped
  • cloves garlic minced
  • 0.3 teaspoon garlic salt 
  • 0.3 cup spring onion chopped
  • 0.1 teaspoon pepper black
  • tablespoon juice of lemon 
  • tablespoon olive oil divided
  • 0.3 cup parmesan cheese grated
  •  roma tomatoes chopped (plum)
  • 0.5 teaspoon salt 
  •  chicken breast halves boneless skinless

Equipment

  • bowl
  • grill
  • aluminum foil
  • meat tenderizer

Directions

  1. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
  2. Place the chicken breast halves between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about 1/2 inch.
  3. Brush each chicken breast with olive oil, and sprinkle with a pinch of garlic salt.
  4. Grill the chicken breasts on the preheated grill until the meat is no longer pink inside and the chicken has good grill marks, 5 to 8 minutes per side. Move chicken to a cooler part of the grill to keep warm.
  5. While the chicken is cooking, mix together the tomatoes, basil, green onions, garlic, salt, black pepper, and lemon juice in a bowl.
  6. Place an 8-inch square piece of aluminum foil onto the grill, and move a cooked chicken breast onto the foil. Top the chicken breast with about 1/4 cup of the tomato mixture, and sprinkle the topping with about 2 teaspoons of Parmesan cheese. Repeat for the other pieces of chicken.
  7. Close the lid on the grill, and grill the chicken breasts until the topping is hot, 2 to 3 more minutes.

Nutrition Facts

Calories177kcal
Protein59.8%
Fat34.13%
Carbs6.07%

Properties

Glycemic Index
33.67
Glycemic Load
0.49
Inflammation Score
-5
Nutrition Score
13.982608624127%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.25mg
Kaempferol
0.09mg
Myricetin
0.06mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:176.51kcal
8.83%
Fat:6.52g
10.03%
Saturated Fat:1.62g
10.14%
Carbohydrates:2.61g
0.87%
Net Carbohydrates:2.06g
0.75%
Sugar:0.99g
1.11%
Cholesterol:75.94mg
25.32%
Sodium:497.23mg
21.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.71g
51.42%
Vitamin B3:12.02mg
60.11%
Selenium:37.8µg
54%
Vitamin B6:0.89mg
44.69%
Phosphorus:275.61mg
27.56%
Vitamin K:21.16µg
20.15%
Vitamin B5:1.67mg
16.69%
Potassium:523.86mg
14.97%
Vitamin C:8.03mg
9.73%
Vitamin A:475.68IU
9.51%
Magnesium:36.84mg
9.21%
Vitamin B2:0.14mg
8.22%
Zinc:0.94mg
6.23%
Vitamin B1:0.09mg
6.04%
Calcium:54.47mg
5.45%
Manganese:0.11mg
5.43%
Vitamin E:0.78mg
5.22%
Vitamin B12:0.28µg
4.7%
Iron:0.68mg
3.8%
Folate:13.98µg
3.5%
Copper:0.07mg
3.29%
Fiber:0.55g
2.21%
Source:Allrecipes