Healthy, Low-Fat Grilled Chicken Recipes & Marinades
Why Grill?
Grilling
your chicken is one of the healthiest ways you can possibly cook it,
resulting in a low-fat source of protein that's delicious and versatile.
Serve whole grilled chicken breasts alongside steamed vegetables or
atop brown rice, or slice them to include in salads or pasta dishes.
How to Grill
When grilling, use a meat thermometer to ensure the chicken is properly done. An internal temperature of 165 degrees Fahrenheit means your chicken breast is cooked all the way through and safe to eat. Alternatively, you can check the drippings from your meat as it cooks. When the juices run clear, the chicken is ready.How to Flavor
To avoid dried out, tasteless chicken breasts, marinate them ahead of time to add flavor and moisture. Most low-fat salad dressings (such as balsamic vinaigrette, Italian, French, ranch, or even caesar) make great marinades as is, but if you're looking for something special, try one of the quick, tasty recipes below-all of which add zero fat. Happy grilling!Basic Honey Barbeque
Ingredients
- 3/4 cup tomato ketchup
- 2 Tbsp Worcester sauce
- 2 Tbsp honey
- 1 Tbsp lemon juice
- 1/4 tsp hot sauce (or more, to taste)
Instructions
Combine all ingredients (except hot sauce) with wire whisk. Taste before adding hot sauce, and add gradually to ensure spiciness fits your personal taste. Marinate chicken 1 ½ hours before grilling.Orange Ginger Marinade
Ingredients
- 1/4 cup unsweetened orange juice
- 2 Tbsp orange marmalade
- 1 Tbsp red wine vinegar
- 1/2 tsp grated ginger
- 1/2 tsp grated orange zest
- ½ tsp fresh black pepper
- 1/4 tsp salt
Instructions
Combine all ingredients. Marinate chicken 30-45 minutes in airtight container or zip-lock bag before grilling. Brush chicken with excess marinade periodically during cooking.
Honey Mustard Marinade
Ingredients
- ½ cup Dijon mustard
- ½ cup white wine vinegar
- 1/4 cup soy sauce
- 2 Tbsp honey
- 1 clove garlic
Instructions
Mince garlic and combine all ingredients. Marinate chicken 1 hour in airtight container or zip-lock bag before grilling.Korean Barbeque Sauce
Ingredients
- ½ cup soy sauce
- ½ cup water
- ½ cup white sugar
- 1 Tbsp lemon juice
- 1 tsp onion powder
- 1 tsp ground ginger
- 1 tsp red pepper flakes
- 1 clove garlic
- chili paste to taste (optional)
Instructions
Mince garlic. Combine soy sauce, water, sugar, onion powder, and ginger in saucepan with wire whisk and place over high heat. Bring to boiling, reduce heat to low, and simmer 5-7 minutes. Cool to room temperature, stir in all other in all other ingredients. Marinate chicken 2 hours before grilling.Ingredients
- ½ cup soy sauce
- 1/4 cup sherry
- 3 Tbsp brown sugar
- 2 tsp dry mustard
- 1 tsp grated ginger
- 2 cloves garlic
Instructions
Mash garlic, combine with all other ingredients. Marinate chicken at least 60 minutes before grilling.Lemon Rosemary Marinade
Ingredients
- 3/4 cup fresh lemon juice
- 1 Tbsp water
- 1 Tbsp honey
- 2 Tbsp freshly ground black pepper
- 1 Tbsp dried rosemary
- 1 tsp dried sage
- 1 tsp dried thyme
- 1 tsp onion powder
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