Mediterranean Grilled Chicken

Gluten Free
Dairy Free
Low Fod Map
Health score
28%
Mediterranean Grilled Chicken
45 min.
6
266kcal

Suggestions


If you're looking for a flavorful, healthy meal that will transport you to the sunny shores of the Mediterranean, look no further than this Mediterranean Grilled Chicken recipe! Packed with vibrant herbs and spices, this dish is not only delicious but also caters to various dietary needs, being gluten-free, dairy-free, and low FODMAP.

The secret to the rich flavors in this recipe lies in the Rosemary-Garlic Rub, which infuses the chicken with aromatic goodness, while the fresh rosemary and thyme sprigs add an extra layer of depth. The result is tender, juicy chicken with a crispy skin that’s perfect for lunch, dinner, or any gathering with friends and family. In just 45 minutes, you can present a delightful main course that pleases both the palate and the eye.

With a caloric breakdown that boasts an impressive protein percentage, this dish supports a healthy lifestyle without compromising on taste. Perfect for grilling enthusiasts and novices alike, this Mediterranean Grilled Chicken is sure to become a favorite in your weekly meal rotation. Whether served with a side of roasted vegetables or a crisp salad, it promises to deliver a meal that is not only satisfying but also a celebration of vibrant Mediterranean flavors. Get ready to fire up the grill and enjoy a taste of the Mediterranean right at home!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • pounds chicken breast halves bone-in
  •  rosemary 
  • tablespoons big daddy's taco rub 
  •  thyme sprigs 

Equipment

  • grill

Directions

  1. Loosen skin from chicken by inserting fingers, gently pushing between skin and meat. Rub 3 tablespoons Rosemary-Garlic Rub evenly over breast meat.
  2. Place 1 rosemary sprig and 1 thyme sprig between skin and meat of each breast half. Gently press skin to secure. Cover and refrigerate 4 hours.
  3. Prepare grill.
  4. Sprinkle chicken with pepper.
  5. Place chicken, skin sides down, on grill rack coated with cooking spray. Grill 25 minutes or until done, turning occasionally. Discard skin before serving.
  6. Note: Store cooked chicken in refrigerator for up to 2 days.
  7. (Totals include Rosemary-Garlic Rub)

Nutrition Facts

Calories266kcal
Protein75.91%
Fat21.38%
Carbs2.71%

Properties

Glycemic Index
24.5
Glycemic Load
0.08
Inflammation Score
-8
Nutrition Score
22.259565311929%

Flavonoids

Apigenin
0.03mg
Luteolin
0.45mg

Nutrients percent of daily need

Calories:266.45kcal
13.32%
Fat:6.06g
9.33%
Saturated Fat:1.37g
8.54%
Carbohydrates:1.73g
0.58%
Net Carbohydrates:1.28g
0.46%
Sugar:0.06g
0.07%
Cholesterol:145.15mg
48.38%
Sodium:263.8mg
11.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.42g
96.84%
Vitamin B3:23.74mg
118.68%
Selenium:72.73µg
103.9%
Vitamin B6:1.73mg
86.54%
Phosphorus:481.09mg
48.11%
Vitamin B5:3.24mg
32.38%
Potassium:862.09mg
24.63%
Magnesium:65.55mg
16.39%
Vitamin K:16.83µg
16.03%
Vitamin B2:0.24mg
13.89%
Manganese:0.21mg
10.57%
Vitamin B1:0.15mg
10.11%
Iron:1.77mg
9.81%
Zinc:1.4mg
9.34%
Vitamin B12:0.45µg
7.56%
Vitamin C:4.62mg
5.6%
Copper:0.09mg
4.32%
Calcium:37.33mg
3.73%
Vitamin A:172.23IU
3.44%
Folate:12.62µg
3.15%
Vitamin E:0.46mg
3.06%
Fiber:0.45g
1.8%
Vitamin D:0.23µg
1.51%
Source:My Recipes