Description
Keto grilled chicken breast delivers a protein-packed Mediterranean delight with zesty herbs and perfect char marks. Lean and flavorful, this simple dish promises a delicious meal that keeps carb counts low while satisfying hunger with elegant simplicity.
Ingredients
Scale
Main Protein:
- 4 boneless, skinless chicken breasts (approx. 225 grams / 8 ounces each)
Liquid and Flavor Enhancers:
- 60 milliliters / ¼ cup olive oil
- Juice and zest of 4 medium lemons (approx. 4 tablespoons juice / 60 milliliters and 2 teaspoons zest / 10 milliliters)
- 2 tablespoons / 30 grams Dijon mustard
- 2 tablespoons / 30 grams sugar-free honey or regular honey
- 4 garlic cloves, crushed
Spices and Seasonings:
- 1 teaspoon / 2 grams smoked paprika
- 1 teaspoon / 2 grams onion powder
- 1 teaspoon / 1 gram dried thyme
- 1 teaspoon / 1 gram dried oregano
- 2 teaspoons / 10 grams sea salt
- ¾ teaspoon / 1.5 grams black pepper
Instructions
- Craft a vibrant marinade by whisking olive oil, freshly squeezed lemon juice, delicate lemon zest, tangy Dijon mustard, golden honey, minced garlic, smoky paprika, aromatic onion powder, fragrant thyme, robust oregano, kosher salt, and freshly ground black pepper in a compact mixing bowl until thoroughly combined.
- Transfer chicken breasts into a spacious resealable plastic bag or shallow ceramic dish, then meticulously pour the prepared marinade over the meat. Ensure each chicken piece is completely enveloped by gently massaging the liquid, creating an even coating. Refrigerate for a minimum of 30 minutes or up to 24 hours for maximum flavor infusion.
- Prepare the cooking surface by heating a grill or grill pan to medium-high temperature, approximately 204°C / 400°F. Allow 10 minutes for consistent heat distribution.
- Extract the marinated chicken, permitting excess liquid to drip away. Position chicken pieces smooth side downward on the preheated grill, ensuring minimal contact to prevent sticking.
- Grill each side for 6-8 minutes, rotating once, until the internal temperature precisely reaches 74°C / 165°F. Use a reliable meat thermometer to confirm doneness.
- After grilling, transfer chicken to a clean cutting board and allow it to rest for 5 minutes, enabling juices to redistribute throughout the meat.
- Slice the chicken against the grain and serve immediately alongside your preferred low-carbohydrate accompaniments.
Notes
- Marinate chicken for maximum flavor absorption, allowing spices and oils to deeply penetrate the meat for at least 30 minutes.
- Pound breasts gently to create uniform thickness, ensuring even cooking and preventing dry or undercooked sections.
- Verify internal temperature using a reliable meat thermometer, guaranteeing safe consumption at 74°C / 165°F without overcooking.
- Maintain grill heat before adding chicken, creating beautiful caramelized exterior and appetizing grill marks without losing precious moisture.
- Avoid pressing chicken during grilling, which releases valuable juices and results in tough, dry meat texture.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Lunch
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 306
- Sugar: 0.5g
- Sodium: 1050mg
- Fat: 10.5g
- Saturated Fat: 2g
- Carbohydrates: 2.4g
- Fiber: 1.4g
- Protein: 48.5g
- Cholesterol: 130mg