Grilled Lemon and Rosemary Chicken

Gluten Free
Dairy Free
Health score
27%
Grilled Lemon and Rosemary Chicken
50 min.
4
366kcal

Suggestions

Ingredients

  • large handfuls baby arugula 
  • 1.8 pounds chicken cutlets thin (8 cutlets)
  • tablespoon dijon mustard 
  • tablespoon rosemary fresh finely chopped
  • cloves garlic minced
  • servings kosher salt and pepper black freshly ground
  •  optional: lemon sliced in half, optional
  • 0.3 cup juice of lemon freshly squeezed ( 2 lemons)
  • 0.3 cup olive oil plus more for grill grates and drizzling

Equipment

  • paper towels
  • whisk
  • casserole dish
  • grill
  • kitchen towels
  • measuring cup

Directions

  1. Watch how to make this recipe.
  2. Whisk together the lemon juice, olive oil, mustard, rosemary, garlic and a big pinch of salt and pepper in a measuring cup.
  3. Add chicken to a gallon-size zip top bag or casserole dish and pour the marinade over the chicken. Turn to coat and let the chicken marinate at room temperature for 30 minutes (or 1 hour in the refrigerator).
  4. Heat a grill to medium-high.
  5. Brush the grill grates with olive oil using a clean tea towel or paper towel.
  6. Remove the chicken from the marinade and discard the marinade.
  7. Place the chicken on the grill and cook until golden and slightly charred, about 3 minutes per side.
  8. Place the lemon halves cut-side down on the grill grate and grill until charred, about 4 minutes.
  9. Add the arugula to a platter and drizzle very lightly with olive oil.
  10. Remove the chicken from the grill and shingle across the bed of arugula. Squeeze some lemon juice over the chicken and serve.

Nutrition Facts

Calories366kcal
Protein47.41%
Fat47.04%
Carbs5.55%

Properties

Glycemic Index
37.88
Glycemic Load
0.75
Inflammation Score
-6
Nutrition Score
23.020869581596%

Flavonoids

Eriodictyol
6.51mg
Hesperetin
9.74mg
Naringenin
0.48mg
Apigenin
0.01mg
Luteolin
0.54mg
Isorhamnetin
0.43mg
Kaempferol
3.5mg
Myricetin
0.17mg
Quercetin
1.2mg

Nutrients percent of daily need

Calories:365.8kcal
18.29%
Fat:18.99g
29.22%
Saturated Fat:3.04g
19%
Carbohydrates:5.04g
1.68%
Net Carbohydrates:3.78g
1.37%
Sugar:1.34g
1.49%
Cholesterol:127.01mg
42.34%
Sodium:275.64mg
11.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.07g
86.14%
Vitamin B3:20.81mg
104.06%
Selenium:65.26µg
93.22%
Vitamin B6:1.55mg
77.74%
Phosphorus:435.46mg
43.55%
Vitamin C:24.92mg
30.2%
Vitamin B5:2.97mg
29.73%
Potassium:843.57mg
24.1%
Vitamin K:19.68µg
18.74%
Vitamin E:2.44mg
16.29%
Magnesium:62.36mg
15.59%
Vitamin B2:0.22mg
12.98%
Vitamin B1:0.16mg
10.52%
Zinc:1.28mg
8.52%
Manganese:0.14mg
7.13%
Iron:1.27mg
7.06%
Vitamin B12:0.4µg
6.61%
Vitamin A:321.72IU
6.43%
Folate:24.55µg
6.14%
Fiber:1.27g
5.06%
Copper:0.09mg
4.3%
Calcium:42.46mg
4.25%
Vitamin D:0.2µg
1.32%