Grilled Chicken with Basil Dressing

Gluten Free
Dairy Free
Health score
9%
Grilled Chicken with Basil Dressing
55 min.
6
177kcal

Suggestions

Ingredients

  • cup lightly basil leaves fresh packed
  • teaspoon pepper black freshly ground
  • 1.5 teaspoons fennel seeds crushed
  • large clove garlic 
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest grated
  • 0.7 cup olive oil extra-virgin
  • 1.5 teaspoons salt 
  •  chicken breasts boneless skinless

Equipment

  • whisk
  • blender
  • grill
  • ziploc bags
  • grill pan

Directions

  1. Whisk 1/3 cup of oil, 3 tablespoons of lemon juice, fennel seeds, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a heavy-duty re-sealable plastic bag.
  2. Add the chicken and seal the bag. Massage the marinade into the chicken. Refrigerate at least 30 minutes and up to 1 day, turning the chicken occasionally.
  3. Meanwhile, blend the basil, garlic, lemon zest, remaining 1/4 cup lemon juice, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a blender until smooth. Gradually blend in the remaining 1/3 cup oil. Season the basil sauce, to taste, with more salt and pepper, if desired.
  4. Prepare the barbecue for medium-high heat or preheat a grill pan over medium-high heat. Grill the chicken until just cooked through, about 5 minutes per side.
  5. Transfer the chicken to plates.
  6. Drizzle the basil sauce over and serve.

Nutrition Facts

Calories177kcal
Protein56.11%
Fat40.85%
Carbs3.04%

Properties

Glycemic Index
22
Glycemic Load
0.12
Inflammation Score
-4
Nutrition Score
12.896521780802%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.03mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:177.29kcal
8.86%
Fat:7.86g
12.09%
Saturated Fat:1.32g
8.22%
Carbohydrates:1.32g
0.44%
Net Carbohydrates:0.9g
0.33%
Sugar:0.22g
0.25%
Cholesterol:72.32mg
24.11%
Sodium:713.39mg
31.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.29g
48.59%
Vitamin B3:11.87mg
59.34%
Selenium:36.27µg
51.82%
Vitamin B6:0.87mg
43.31%
Phosphorus:243.91mg
24.39%
Vitamin K:20.27µg
19.3%
Vitamin B5:1.64mg
16.37%
Potassium:453.23mg
12.95%
Magnesium:35.08mg
8.77%
Manganese:0.15mg
7.44%
Vitamin B2:0.12mg
7.08%
Vitamin C:5.67mg
6.87%
Vitamin E:0.95mg
6.36%
Vitamin B1:0.08mg
5.27%
Vitamin A:248.06IU
4.96%
Zinc:0.72mg
4.81%
Iron:0.72mg
3.99%
Vitamin B12:0.23µg
3.77%
Copper:0.06mg
2.96%
Calcium:22.4mg
2.24%
Folate:8.85µg
2.21%
Fiber:0.42g
1.66%