Grilled Lemon Chicken with Zucchini Noodles
This flavorful combination offers a delightful fusion of protein-packed chicken and nutrient-rich zucchini, making it a favorite among health-conscious food enthusiasts. Let's explore the wonders of this dish and how you can easily prepare it at home.
Benefits of Grilled Lemon Herb Chicken with Zucchini Noodles
Grilled chicken is not only a great source of lean protein but also low in fat and carbohydrates. Paired with zucchini noodles, which are low in calories and high in vitamins and minerals, this dish provides a wholesome and nutritious meal option. It's perfect for those looking to maintain a healthy lifestyle without compromising on taste.
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Recipe Ingredients
CHICKEN
- 6 skinless, boneless chicken breasts (about 8 oz. each)
- 2 tbsp. fresh lemon juice
- 2 tbsp. Dijon mustard
- 1 tbsp. olive oil, plus more for the grill
- 1 garlic clove, minced
- 1 tsp. kosher salt
- Black pepper, to taste
Zucchini Noodles
- 1 tbsp. salted butter
- 1 tbsp. olive oil
- 2 garlic cloves, minced
- 1 1/2 lb. precut zucchini noodles
- Zest of 1 lemon
- 1 tsp. kosher salt
- Black pepper, to taste
- 1 pt. grape tomatoes, halved
- 1/4 c. grated Parmesan cheese, plus more for topping
- 1/2 c. fresh basil, chopped
Directions
For the Chicken
- Place the chicken breasts between 2 pieces of plastic wrap and tenderize them using the flat side of a meat mallet or a heavy skillet until they reach a uniform thickness.
- In a large bowl, whisk together the lemon juice, Dijon mustard, olive oil, and minced garlic. Add the chicken to the bowl, coat them evenly with the mixture, and let them marinate at room temperature while you prepare the grill.
- Preheat a grill or grill pan to medium heat and lightly oil the grates. Season the chicken with kosher salt and black pepper. Grill the chicken until it's well-marked and cooked through, about 6 minutes per side. Once cooked, transfer the chicken to a cutting board and let it rest.
For the Zucchini Noodles
- In a large nonstick skillet over medium-high heat, melt the salted butter with olive oil. Add the minced garlic and cook for about 15 seconds until fragrant, being careful not to let it brown.
- Add the precut zucchini noodles to the skillet and toss them until they are evenly coated with the butter and oil mixture. Sprinkle in the lemon zest, kosher salt, and black pepper. Cook the zucchini noodles, tossing frequently, until they just start to wilt, which should take about 1 minute.
- Add the halved grape tomatoes and grated Parmesan cheese to the skillet and cook until they are warmed through, approximately 30 seconds. Remove the skillet from the heat, add the chopped fresh basil, and toss everything together.
- Serve the grilled lemon herb chicken alongside the zucchini noodles, and sprinkle with additional Parmesan cheese if desired.
Instructions
- In a bowl, combine the olive oil, minced garlic, lemon juice, lemon zest, dried herbs, salt, and pepper. Mix well to create the marinade.
- Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring it is evenly coated. Marinate in the refrigerator for at least 30 minutes, or preferably overnight for maximum flavor.
- Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard any excess marinade.
- Grill the chicken breasts for 6-8 minutes per side, or until cooked through and no longer pink in the center. Cooking time may vary depending on the thickness of the chicken breasts.
- While the chicken is grilling, heat a skillet over medium heat. Add a tablespoon of olive oil and sauté the zucchini noodles for 2-3 minutes, or until tender.
- Once the chicken is cooked, remove it from the grill and let it rest for a few minutes before slicing.
- Serve the grilled lemon herb chicken alongside the zucchini noodles. Garnish with fresh parsley and additional lemon zest if desired.
Cooking Tips
- For extra flavor, consider adding additional herbs or spices to the marinade, such as paprika, cumin, or chili powder.
- To prevent the zucchini noodles from becoming soggy, avoid overcooking them. They should be tender yet still slightly firm to the bite.
- If you don't have a spiralizer, you can use a vegetable peeler to create thin strips of zucchini to resemble noodles.
Nutritional Information
A serving of grilled lemon herb chicken with zucchini noodles provides approximately 299 calories, 30 grams of protein, 12 grams of fat, and 10 grams of carbohydrates. This makes it an excellent choice for those following a low-carb or ketogenic diet, as well as anyone looking to increase their protein intake while keeping their calorie count in check.
Flavor Variations
Feel free to experiment with different herbs and spices to customize the flavor of the dish to your liking. For a Mediterranean twist, try adding fresh basil, oregano, and sun-dried tomatoes. You can also swap the chicken for grilled shrimp or tofu for a vegetarian option.
Suggestions
Grilled lemon herb chicken with zucchini noodles pairs well with a variety of side dishes, including roasted vegetables, quinoa salad, or garlic bread. For a complete meal, serve it with a refreshing side salad dressed with vinaigrette dressing.
Overview
Grilled lemon herb chicken with zucchini noodles offers a perfect balance of flavor, nutrition, and simplicity. Whether you're cooking for yourself or entertaining guests, this dish is sure to impress. With its vibrant colors and fresh ingredients, it's a feast for both the eyes and the palate. Give it a try and elevate your dining experience to new heights!
Enjoy your delicious Grilled Lemon Herb Chicken with Zucchini Noodles!
