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 1274.62 kcal

Ingredients

  

  • 1/2 cup(s) olive oil
  • 2 63/100 floz fresh 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
  • 2 teaspoon(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 pieces 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.
  • Discard marinade.
  • 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: 1274.62kcalCarbohydrates: 22.38gProtein: 41.64gFat: 116.11gSaturated Fat: 17.06gCholesterol: 85.05mgSodium: 7048.27mgFiber: 2.31gSugar: 3.48g

Keyword Chicken, Cooking Lite, Healthy Bytes, Healthy Eating
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