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Healthy Eating – Braaied chicken with lemon and herbs

todayJuly 4, 2023 114

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Let’s talk all things food…

Braaied chicken with lemon and herbs is properly delicious and mixes the juiciness of chicken with the bright and refreshing flavours of lemon and herbs. It’s a timeless and simple recipe that is perfect for a braai any time you want to enjoy a healthy and tasty meal. Let’s dive in.

Ingredients:

  • Chicken breasts or bone-in chicken pieces
  • Fresh lemons
  • Assorted fresh herbs (such as thyme, rosemary, and parsley)
  • Olive oil
  • Salt and pepper

Method:

  • Prepare the marinade: In a bowl, combine the juice of fresh lemons (about 2-3 lemons), a generous amount of olive oil, minced garlic, and a handful of chopped fresh herbs. You can use a combination of thyme, rosemary, and parsley for a well-rounded flavour. Season the marinade with salt and pepper to taste.
  • Marinate the chicken: Place the chicken in a shallow dish or a resealable plastic bag and pour the marinade over it, making sure each piece is coated evenly. If using bone-in chicken, you can make a few shallow cuts on the meat to allow the marinade to penetrate deeper. Marinate the chicken in the refrigerator for at least 1 hour, or ideally, overnight for maximum flavour.
  • Preheat the braai: Preheat your braai to medium-high heat. Make sure the grates are clean and lightly oiled to prevent the chicken from sticking.
  • Braai the chicken: Remove the chicken from the marinade, allowing any excess marinade to drip off. Place the chicken on the preheated grill, skin side down if using bone-in pieces. Grill for about 6-8 minutes per side, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). Cooking times may vary depending on the thickness of the chicken pieces.
  • Baste with marinade: While braaing, you can baste the chicken with some of the leftover marinade to enhance the flavours and keep the chicken moist. Be sure to discard any marinade that has come into contact with raw chicken to avoid cross-contamination.
  • Rest and serve: Once the chicken is cooked, remove it from the grill and let it rest for a few minutes to allow the juices to redistribute. This step ensures that the chicken remains juicy and tender. Serve the grilled chicken with lemon wedges for an extra burst of citrus flavour. Garnish with fresh herbs for a beautiful presentation.

Additional Tips:

  • For added tenderness, you can pound the chicken breasts to an even thickness before marinating.
  • If you prefer a smokier flavour, you can use a charcoal braai or add a few wood chips to your gas braai.
  • Feel free to customise the herbs according to your preference. Basil, oregano, or tarragon can also work well in this recipe.
  • Serve the grilled chicken alongside a fresh salad, roasted vegetables, or your favourite side dishes for a complete and satisfying meal.

Enjoy eating healthily with this yummy lemony chicken.

Written by: Ian Fraser

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