Lemon and Oregano-Rubbed Chicken Paillards

Gluten Free
Dairy Free
Health score
20%
Lemon and Oregano-Rubbed Chicken Paillards
45 min.
4
237kcal

Suggestions


Are you looking for a delicious and healthy meal that’s both gluten-free and dairy-free? Look no further than our Lemon and Oregano-Rubbed Chicken Paillards! This vibrant dish is perfect for those who want to enjoy a flavorful dinner without compromising on dietary needs. With a preparation time of just 45 minutes, you can whip up a delightful meal that serves four, making it ideal for family gatherings or a cozy dinner with friends.

The star of this recipe is the tender, juicy chicken breast, which is pounded to a perfect 1/4-inch thickness, allowing it to absorb the zesty marinade of fresh lemon rind, garlic, and aromatic oregano. The combination of these ingredients not only enhances the chicken's natural flavors but also infuses it with a refreshing brightness that is sure to tantalize your taste buds.

Grilled to perfection, each chicken paillard is finished with a squeeze of fresh lemon juice and a sprinkle of parsley, adding a burst of color and flavor. With a caloric breakdown that emphasizes protein while keeping fats and carbs in check, this dish is not only satisfying but also aligns with your health goals. So fire up the grill and get ready to impress your loved ones with this easy yet elegant meal that celebrates the vibrant flavors of lemon and herbs!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • tablespoons parsley fresh chopped
  •  garlic cloves minced
  • 0.8 teaspoon kosher salt 
  • teaspoons lemon rind grated
  •  lemon wedges 
  • tablespoon olive oil 
  • 1.5 teaspoons oregano dried
  • 24 ounce chicken breast halves boneless skinless
  • 0.3 teaspoon water 

Equipment

  • plastic wrap
  • grill
  • rolling pin
  • meat tenderizer

Directions

  1. Prepare grill.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin.
  3. Combine lemon rind and next 6 ingredients (through minced garlic); rub evenly over both sides of chicken.
  4. Place chicken on a grill rack coated with cooking spray, and grill 3 minutes on each side or until chicken is done.
  5. Remove from heat. Squeeze 1 lemon wedge evenly over each chicken breast half.
  6. Sprinkle parsley evenly over chicken.

Nutrition Facts

Calories237kcal
Protein63.05%
Fat31.13%
Carbs5.82%

Properties

Glycemic Index
31.13
Glycemic Load
0.5
Inflammation Score
-8
Nutrition Score
20.032608856326%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
4.31mg
Luteolin
0.37mg
Kaempferol
0.04mg
Myricetin
0.41mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:236.82kcal
11.84%
Fat:8.03g
12.35%
Saturated Fat:1.47g
9.22%
Carbohydrates:3.38g
1.13%
Net Carbohydrates:2.13g
0.77%
Sugar:0.62g
0.69%
Cholesterol:108.86mg
36.29%
Sodium:635.55mg
27.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.6g
73.19%
Vitamin B3:17.84mg
89.22%
Selenium:54.78µg
78.26%
Vitamin B6:1.32mg
66.08%
Vitamin K:40.34µg
38.42%
Phosphorus:365.34mg
36.53%
Vitamin B5:2.49mg
24.93%
Vitamin C:17.95mg
21.76%
Potassium:688.19mg
19.66%
Magnesium:49.88mg
12.47%
Vitamin B2:0.18mg
10.81%
Vitamin B1:0.12mg
8.26%
Zinc:1.07mg
7.11%
Iron:1.23mg
6.84%
Vitamin E:1.02mg
6.77%
Manganese:0.13mg
6.48%
Vitamin B12:0.34µg
5.67%
Fiber:1.25g
4.99%
Vitamin A:238.98IU
4.78%
Calcium:35.41mg
3.54%
Copper:0.07mg
3.54%
Folate:14.01µg
3.5%
Vitamin D:0.17µg
1.13%
Source:My Recipes