Recipes

Hawaiian Grilled Chicken

Need an upgrade for the same old, same old grilled chicken? Kick it up without adding fat. The fresh flavors of lemon and herbs make this a beautiful bird dish!
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Cuisine Continental
Servings 4 servings
Calories 1278.05 kcal

Ingredients
  

  • 1/2 cup(s) olive oil
  • 2 67/100 floz freshly squeezed lemon juice
  • 1/2 cup(s) soy sauce
  • 4 cloves garlic, peeled and minced
  • 2 teaspoon(s) fresh oregano
  • 33/100 ounce(s) fresh rosemary
  • 33/100 tablespoon(s) fresh basil (optional)
  • 1 teaspoon(s) salt
  • 1/4 teaspoon(s) black or lemon pepper
  • 4 ounce(s) chicken, halved, or 4 small chicken pieces, like thighs and drumsticks
  • 1 olive oil spray (for use during cooking)

Instructions
 

  • Wash chicken and place in a large Ziploc bag.
  • Squeeze lemon juice; add zest (the yellow portion of the peel) for extra flavor.
  • Combine remaining ingredients with the lemon juice and place in bag.
  • Refrigerate for several hours (up to 6 hours), turning occasionally.
  • Place chicken on broiler rack, skin side down or on grill; keep chicken about 7 inches away from heat.
  • If grilling, set chicken on opposite side of the coals to avoid flare-ups.
  • At start of cooking, brush chicken with marinade, then discard marinade.
  • Note: For extra flavor, sprinkle chicken liberally with salt, pepper, garlic and onion powder just before cooking.
  • Substitute lemon pepper for the black pepper, if available, for an extra zesty kick.
  • Broil or grill chicken for 20 minutes or until browned on one side, avoiding flare-ups.
  • At this point, spray the chicken lightly with olive oil spray; then turn it to the other side and spray again.
  • Cook for another 10 minutes or so until chicken is done (juice no longer runs pink).
  • Variation: Wine vinegar may be substituted for the lemon juice.
  • If fresh herbs are not available, substitute 1/2-3/4 teaspoon dried.
  • Serve garnished with sprigs of rosemary and a lemon wedge.

Nutrition

Calories: 1278.05kcalCarbohydrates: 23.44gProtein: 41.64gFat: 116.16gSaturated Fat: 17.08gCholesterol: 85.05mgSodium: 7048.49mgFiber: 2.9gSugar: 3.56g
Keyword BBQ, Chicken, Cooking Lite, Healthy Bytes, Healthy Eating, Picnics
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