Grilled Lemon Herb Chicken with Roasted Vegetables
This Grilled Lemon Herb Chicken with Roasted Vegetables is a delightful summer dish that combines the freshness of herbs and citrus with succulent grilled chicken and perfectly roasted vegetables. The recipe serves four people, making it ideal for a family dinner or a casual gathering with friends.
Preparation Time: 20 minutes
The preparation time includes marinating the chicken and chopping the vegetables. You can prepare the marinade in advance to save time on the day of cooking.
Cooking Time: 45 minutes
This includes about 15-20 minutes for grilling the chicken and approximately 25 minutes for roasting the vegetables.
Serving Size: 4 servings
Each serving provides a generous portion of grilled chicken breast, accompanied by a colorful mix of roasted vegetables that are both nutritious and delicious.
Description:
This dish is perfect for those who enjoy bold flavors without being too heavy. The combination of lemon zest and fresh herbs like thyme and rosemary infuses the chicken with an aromatic profile that complements its natural juiciness. Meanwhile, the vegetables are roasted to perfection, caramelizing their natural sugars and enhancing their flavor.
Ingredients:
- For the Chicken:
- 4 boneless, skinless chicken breasts (about 1 lb each)
- Zest of one lemon
- Juice of two lemons
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 tablespoon chopped fresh thyme leaves
- 1 tablespoon chopped fresh rosemary leaves
- For the Vegetables:
- 1 red bell pepper, sliced into strips
- 1 yellow onion, cut into wedges
- 2 cups baby carrots, halved lengthwise
- 1 cup cherry tomatoes, halved
- 3 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon dried oregano (optional)
- Garnish:
- Fresh parsley or cilantro for garnishing
How To Cook:
- Prepare the Chicken Marinade: In a small bowl, combine lemon zest and juice with olive oil. Add thyme, rosemary, salt, and pepper to taste. Mix well.
- Marinade the Chicken: Place chicken breasts in a shallow dish or resealable plastic bag. Pour marinade over the chicken, making sure each piece is coated evenly. Marinate for at least 30 minutes or up to several hours in the refrigerator.
- Preheat Grill and Prepare Vegetables: Preheat your grill to medium-high heat (about 400°F). While the grill heats up, toss vegetables with olive oil, salt, pepper, and oregano if using. Spread them out on a baking sheet in a single layer.
- Cook the Chicken: Remove chicken from marinade and discard any remaining liquid. Grill chicken for about 6-7 minutes per side or until it reaches an internal temperature of 165°F as measured with a meat thermometer. Let rest for 5 minutes before slicing into portions.
- Rosette the Vegetables: Place baking sheet with vegetables in the oven and roast at 400°F for about 25 minutes or until tender, turning once halfway through cooking time.
- Serve: Arrange grilled chicken slices on plates alongside a generous portion of roasted vegetables. Garnish with fresh herbs if desired before serving.
Tips and Variations:
- To add more flavor to the marinade, consider adding garlic or other dried herbs like basil or sage.
- For an extra burst of freshness, squeeze additional lemon juice over the chicken just before serving.
- The vegetables can also be grilled instead of roasted for a smokier taste. Adjust cooking time accordingly.
Nutritional Information (per serving):
This dish is relatively low in calories and high in protein, making it an excellent choice for those watching their weight or looking to increase their daily intake of lean proteins. Each serving provides approximately:
- Calories: 250-300 kcal
- Total Fat: 10g
- Saturated Fat: 1.5g
- Cholesterol: 70mg
- Sodium: 200mg
- Total Carbohydrates: 10g
- Dietary Fiber: 3g
- Sugars: 4g
- Protein: 30g
This Grilled Lemon Herb Chicken with Roasted Vegetables is not only a delicious meal but also versatile enough to accommodate various dietary preferences and restrictions. Enjoy your cooking!
