Name: Healthy Grilled Citrus Chicken with Glaze
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 1.5-2 pounds chicken breasts; 1 cup fresh orange juice; 1 tablespoon orange zest; 1 large lemon juice and zest; 2 large limes juice and zest; 4 cloves garlic minced; 2 shallots minced; 0.5 cup olive oil; 2 tablespoons brown sugar; 0.5 teaspoon salt; 0.5 teaspoon black pepper; 1 tablespoon fresh rosemary; 1 tablespoon dried parsley; 1 teaspoon red pepper flakes; 2 tablespoons honey for glaze

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Healthy Grilled Citrus Chicken with Glaze is a delightful dish that perfectly balances bright flavors and juicy tenderness. The tender chicken breasts soak up a vibrant marinade composed of fresh citrus juices, aromatic garlic, and fragrant herbs, making each bite explode with flavor. With a sweet and tangy glaze drizzled on top, the dish is not only satisfying but also visually appealing. Whether you’re hosting a casual dinner party or enjoying a cozy meal with loved ones, this recipe is your go-to for an impressive yet simple main course.

Table of Contents

Why You’ll Love This Recipe
Ingredients You’ll Need
How to Make Healthy Grilled Citrus Chicken with Glaze
Storing & Reheating
Chef’s Helpful Tips
Recipe FAQs
Healthy Grilled Citrus Chicken with Glaze

Healthy Grilled Citrus Chicken with Glaze

I still remember the first time I grilled this chicken on a sunny Saturday afternoon. The air filled with the fragrant aroma of citrus mingling with the smoky scent from the grill. It captivated my senses and left me utterly satisfied. Healthy Grilled Citrus Chicken with Glaze is not just another chicken dish; it feels like a fresh escape every time. It’s easy to prepare, budget-friendly, and perfect for any occasion, from weeknight dinners to backyard barbecues. My enthusiasm for this meal is hard to contain—let’s grill it!

Why You’ll Love This Recipe

Simple & Quick: Ready in just 30 minutes plus marinating time, it fits effortlessly into your weeknight cooking.
Irresistible Flavor: The marriage of citrus and garlic creates a bright and zesty flavor profile that’s simply addictive.
Eye-Catching Appeal: The honey-citrus glaze adds a luscious, shiny finish that makes this dish as pleasing to the eyes as it is to the palate.
Flexible Serving: Perfect for dinner, lunch, or meal prep; it nicely pairs with veggies, salads, or even wraps!
Diet-Friendly Options: Great option for gluten-free diets and easily adaptable for low-carb lovers; this dish caters to various dietary needs.

Ingredients You’ll Need

1.5-2 pounds chicken breasts: Boneless, skinless chicken breasts ensure easy grilling and a juicy texture. You could opt for chicken thighs for a richer flavor.
1 cup fresh orange juice: Freshly squeezed orange juice is ideal for maximum flavor and sweetness. Opt for the juice of several oranges if fresh isn’t available.
1 tablespoon orange zest: The zest enhances the citrus flavor with its fragrant oils; using a microplane gives the best results.
1 large lemon juice and zest: Fresh lemon adds a tartness that balances the sweetness of the glaze.
2 large limes juice and zest: Limes offer a unique, sharp citrus flavor; for a milder taste, you can use less lime.
4 cloves garlic minced: Freshly minced garlic adds a lovely depth of flavor. Substitute with 1 teaspoon garlic powder if needed.
2 shallots minced: Shallots provide a sweeter, milder onion flavor; you can swap them for red onion in a pinch.
0.5 cup olive oil: Extra virgin olive oil improves the marinade’s richness and helps tenderize the chicken.
2 tablespoons brown sugar: Brown sugar caramelizes beautifully on the grill, creating that delicious glaze. You can replace it with honey or maple syrup.
0.5 teaspoon salt: Enhances all the other flavors; adjust to taste.
0.5 teaspoon black pepper: Freshly cracked pepper adds warmth.
1 tablespoon fresh rosemary: Adds a fragrant earthiness; thyme is a good substitute if rosemary isn’t available.
1 tablespoon dried parsley: This provides color and enhances the flavor; you could use fresh parsley, too.
1 teaspoon red pepper flakes: A hint of heat to balance the dish’s sweetness; adjust according to your spice preference.
2 tablespoons honey for glaze: Honey is perfect for that glossy finish; agave syrup can substitute if you want it vegan.

How to Make Healthy Grilled Citrus Chicken with Glaze

Zest and Juice: First, zest all the citrus fruits using a microplane; you want to capture those fragrant oils! After zesting, juice the orange, lemon, and limes into a bowl. Combine the citrus juice with the zest, minced garlic, minced shallots, olive oil, brown sugar, salt, black pepper, rosemary, parsley, and red pepper flakes, whisking until the sugar dissolves.

Prepare Chicken: If using chicken breasts, pound them to an even thickness or butterfly them in half. This ensures uniform cooking and juiciness. Reserve half of the marinade in a separate container; this will be used later for the glaze.

Marinate: Place the chicken into a resealable plastic bag or a shallow dish, pouring the remaining marinade over it. Seal or cover and marinate in the refrigerator for at least 30 minutes, but no longer than 4 hours. This step adds juiciness and flavor.

Make the Glaze: In a small saucepan, combine the reserved marinade with 2 tablespoons honey. Bring to a low simmer, cooking for about 5-6 minutes until it thickens enough to coat the back of a spoon. Allow it to cool before using it.

Preheat Grill: Heat your grill to medium-high. To prevent sticking, brush the grill grates lightly with oil.

Grill Chicken: Remove the chicken from the marinade, letting excess liquid drip off before placing them on the preheated grill. Grill for approximately 6-7 minutes per side or until the internal temperature reaches 165°F in the thickest part, ensuring it’s fully cooked.

Glaze Chicken: In the last 1-2 minutes of cooking, use a basting brush to apply the honey-citrus glaze generously over the chicken, creating that beautiful sticky finish.

Rest and Serve: Once grilled, remove the chicken from the grill and let it rest for about 5 minutes. This helps lock in those juices! Slice it and serve warm, enjoying the delightful flavors.

Storing & Reheating

Store any leftover grilled chicken in an airtight container at room temperature for about 1-2 hours. If you’re refrigerating, place it in the fridge where it will last for up to 4 days. For longer storage, you can freeze the chicken in freezer-safe bags for up to 3 months. When ready to eat, reheating on the grill or in the oven at 350°F for about 15 minutes can help maintain the juicy texture; just keep in mind it may dry out slightly.

Chef’s Helpful Tips

Avoid over-marination to prevent the chicken from becoming too salty; 30 minutes is usually great for flavor without compromising texture.
Start with chicken at room temperature to ensure even cooking on the grill.
To maximize flavor, consider using a thermometer to check for doneness.
For a smoky twist, try adding some wood chips to your grill for extra flavor.
This recipe can be prepped the night before for a quick dinner option; just remember to remove the marinade before grilling!

Healthy Grilled Citrus Chicken with Glaze is a dish packed with refreshing flavors that are sure to impress. From its zesty notes to its tender juiciness, each bite transports you to a sunny afternoon. Don’t hesitate to try customizing it—swap in your favorite herbs or even try using different meats! Enjoy the cooking adventure and the delicious results; it’s a meal you’re bound to repeat.

Recipe FAQs

Can I make this recipe with chicken thighs instead of breasts?

Absolutely! Chicken thighs will add a richer flavor and extra tenderness. Just adjust the grilling time slightly, as they may take a few minutes longer to reach the safe internal temperature of 165°F.

How can I make this meal more filling?

Consider serving the chicken over a bed of quinoa, brown rice, or alongside roasted vegetables. This will all add heartiness to your meal while complementing the citrus and herb flavors beautifully.

What should I serve with this grilled chicken?

This dish pairs beautifully with a fresh salad, grilled vegetables, or even a light pasta dish. The bright citrus notes make it versatile and allows for various delightful combinations.

Can I use dried herbs instead of fresh?

Yes, you can substitute fresh herbs with dried herbs if you don’t have access to them, just remember that dried herbs are more concentrated. Use 1/3 of the amount of dried herbs compared to fresh for the best flavor balance.