Spicy Grilled Lemon Chicken
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 673
- Total Fat
- 15
- Saturated Fat
- 2
- Carbohydrates
- 84
- Dietary Fiber
- 6
- Sugar
- 4
- Protein
- 49
- Cholesterol
- 126
- Sodium
- 1046
- Total: 3 hr 20 min
- Prep: 25 min
- Inactive: 2 hr
- Cook: 55 min
Ingredients
Spicy Grilled Lemon Chicken:
1 1/2 pounds bone-in chicken breast with skin
1 tablespoon canola oil, plus more for grilling
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
1 tablespoon chopped fresh parsley leaves
1 tablespoon chopped fresh thyme leaves
2 lemons, zested and juiced, juice reserved for Brown Rice and Mushroom Salad
Brown Rice and Mushroom Salad:
1 cup chicken broth
Kosher salt
2 cups brown rice
1/2 red onion, chopped
2 stalks celery, chopped
1 carrot, shredded
1/2 (8-ounce) package sliced mushrooms, chopped
Reserved lemon juice from Spicy Grilled Lemon Chicken
1 tablespoon brown mustard
1 tablespoon canola oil
Freshly ground black pepper
1 tablespoon chopped fresh parsley leaves
1 teaspoon chopped fresh thyme leaves
Directions
- For the chicken: Remove the skin from the chicken breasts and take the breasts off the bone separating out the tenders. Cut the breasts in half lengthwise. Put the breasts between 2 pieces of plastic wrap and pound them thin with a rolling pin or small skillet.
- Put the chicken breasts in a resealable plastic bag, pour the oil into the bag, and add the red pepper flakes, salt and pepper, parsley, thyme, and lemon zest. Mix it all together, seal the bag, put it in a bowl, and refrigerate for at least 2 hours or overnight. Refrigerate the tenders separately.
- Preheat a grill or grill pan over medium heat.
- Oil the grill to prevent the chicken from sticking. When you are ready to cook, remove the chicken from the refrigerator. Put the chicken breasts and tenders on the grill and cook until cooked through, 3 to 4 minutes per side (reserve the chicken tenders for the online Round 2 Recipe Grilled Chicken and Apple Wraps).
- For the salad: In a saucepan with a lid, heat 2 cups water, chicken broth, and 1 teaspoon salt over medium-high heat. Stir in the rice and bring to a boil. Reduce the heat to low, cover, and simmer until the rice is tender, 40 to 45 minutes. Fluff the rice with a fork and spread it out onto a sheet pan to cool.
- In a large bowl, combine the cooled rice, onions, celery, carrots, and mushrooms.
- In a medium bowl, whisk together the lemon juice, brown mustard, canola oil, salt and pepper, to taste, parsley, and thyme. Whisk until well combined. Pour the dressing over the salad and gently toss everything together. (Reserve 2 cups for the Round 2 Recipe Stuffed Peppers.) Cover and refrigerate if not serving right away.
- Serve the breasts while hot with the Brown Rice and Mushroom Salad.