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Marinating is a healthy way to add terrific flavor to foods. It also adds a make-ahead step to a recipe. Marinate the meat in the morning, then cook it at night.

Source: Diabetic Living Magazine


Recipe Summary

15 mins
2 hrs 30 mins


Ingredient Checklist


Instructions Checklist
  • Place chicken in a resealable plastic bag set in a shallow bowl. For marinade, in a small bowl, combine oil, garlic, lemon peel, thyme, rosemary, crushed red pepper, salt and black pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.

  • Drain chicken, discarding marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink (165 degrees F), turning once halfway through grilling. If desired, garnish with fresh thyme sprigs and lemon wedges.

Nutrition Facts

1 chicken breast half
188 calories; protein 26.3g; carbohydrates 0.9g; dietary fiber 0.2g; sugars 0.1g; fat 8.1g; saturated fat 1.3g; cholesterol 65.7mg; vitamin a iu 45.1IU; vitamin c 3mg; folate 4.9mcg; calcium 17.8mg; iron 0.9mg; magnesium 25mg; potassium 243.6mg; sodium 132.3mg.

4 lean protein, 1 fat