Impress Your Friends & Family With This (Surprisingly Healthy) Grilled Chicken
How to grill 'mouth-watering-good' chicken:
Ingredients
• 6 pieces of lean, raw chicken (thighs, breasts or tenderloins)
• Freezer bag (gallon size) or bowl
• Oil of choice: sesame or avocado
• Marinade of choice: 2 Tbsp minced garlic (fresh or pre-chopped), 1 Tbsp salt, 1/2 cup of fresh herb (mint, rosemary, or basil)
Prep (ideally done the night before)
*
Defrost: Make sure chicken is fully defrosted prior to marinading or cooking.
*
Dry: Take chicken out of packaging and place chicken on paper-towels or a plate. Pat chicken dry with paper-towels.
*
Marinade: Toss chicken into a gallon freezer bag (or bowl) and add seasoning of choice. One delicious option we love: 3 Tbsp sesame oil or avocado oil, 2 Tbsp minced garlic, 1Tbsp salt, and 1/2 cup fresh, chopped up herb of choice (mint, rosemary, or basil). Close bag and shake it up! Put in the frig to sit overnight.
Cooking
*
• Pre-heat grill: Turn on grill and set heat to medium-high. Once grill is at ~450 degrees, you are ready to start grilling.
*
• Start: Take meat out of the bag and place each piece on the grill so that the meat is not touching (no overlapping pieces).
*
• Cook: Keep heat on medium (350-400°F) and cook chicken breasts for ~7 minutes each side. If cooking thin tenderloins, cook chicken for ~5 minutes each side.
*
• Confirm meat is fully cooked: After flipping the meat, use a meat thermometer to ensure meat is fully cooked; take meat off the grill at 165°F. No thermometer? No problem. Cut a small slit in the center of one piece to make sure it is done.
*
• Rest: Once meat is ready, place on plate and let rest (i.e. let it just sit there) for 5 minutes. This helps the juices stay inside the chicken instead of dripping out (which would leave us with a dry, less delightful piece of chicken). To keep the food warm, you can place a piece of tin-foil over the meat.
*
• Serve and enjoy.
We'd love to see what you grill-up this weekend! Tag us on Instagram (@diatahealth) or Facebook (@diatamedicalweightloss).
