Juicy Grilled Rosemary Chicken
This dish is perfect for summer BBQs or a simple yet delish dinner!
5 ingredients · 5 minutes · 2 servings
Did you know that your juicy grilled burger, steak & chicken may contain carcinogens? Yes, when we use high temperature cooking methods like grilling or frying, it can have an effect on meat that results in the formation of HCAs & PAHS, which are chemicals that may increase our cancer risk.
But do NOT throw away that grill! You can reduce the formation of these chemicals by using these tricks:
-Marinate the meat in fresh herbs like rosemary, thyme or sage
-Add acid like vinegar or citrus to your marinade
-Serve that meat with cooked cruciferous veggies like broccoli, cauliflower or radish
And this dish is the perfect way to apply these tricks and to make for BBQ season!
Directions
Place your chicken in a large Ziploc bag or container.
Combine the oil, rosemary, garlic, Dijon, lemon, salt & spices in the bag or a small bowl.
Massage the marinade into the meat until evenly coated. Seal the bag/container & marinate in the fridge for at least 2 hours or overnight.
Take the chicken out of the fridge 30 min before grilling to bring to room temperature.
Preheat your grill. Turn it down to med-high & place the meat on the grill.
Cover & cook untouched for 3-4 minutes. Flip & grill until an instant-read thermometer inserted into the thickest part reads 165 degrees F.
Remove from the grill & allow to rest for 3-4 min before slicing.
Ingredients
3lb chicken, any cuts
¼ cup extra virgin olive oil
4 tbsp fresh rosemary, finely diced
4-6 cloves garlic, minced
2 tbsp Dijon mustard
3 tbsp fresh lemon juice
2 tsp Kosher salt
1 tsp black pepper
1 tsp chili flakes
Notes
Make Leftovers! - Make extra, slice & freeze in portions you’ll use later.
Perfect your Breasts - If you are feeling extra motivated, you will both tenderize and ensure even cooking when you pound the meat to an even thickness. To do this, either place the chicken in a large freezer bag or cover it with a large piece of parchment and pound using a meat mallet, a rolling pin or a saucepan.
How to Serve - This goes really well with my No-Potato Salad and Fresh Herb & Dijon Potato Salad, but it really works with any salad or veggies! Add guacamole or pico de gallo if you like things extra saucy!
