Recipe: Lemony Garlic Grilled Chicken

This recipe works on the grill or in the oven, making a savory dinner for four.

Chicken is a reliable staple for the health-conscious cook. It’s high-protein and low-fat and can be prepared in so many ways. This recipe makes a hearty cool-weather meal and can be prepared on the grill — for those who like to keep grilling right through the colder months — or in the oven, for those who don’t. In warm weather, pair this recipe with a green salad and some fruit-based dessert for a light, healthy meal. For a comforting autumn dinner, try it with roasted vegetables and brown rice. Any leftovers can be chopped up to create a chicken salad for the next day’s lunch.

Ingredients

4 bone-in chicken breasts, with skin
4 teaspoons olive oil
1 large lemon, sliced thinly
8 cloves of garlic, sliced thinly
8 sprigs of fresh rosemary, with the woody stems intact
Salt and pepper to taste

Instructions

Preheat the gas grill to medium-high or an oven to 400 degrees. Place the chicken breasts on a cookie sheet or tray. Carefully peel back the chicken skin from the breast, but do not remove the skin. Brush the chicken with olive oil.

Place two slices of lemon, a few slices of garlic and two sprigs of rosemary on each chicken breast.

Pull the chicken skin back over the top of the chicken, covering the lemon and seasonings. Secure the skin with a toothpick or two to keep the loose ingredients tucked between the skin and the chicken breast. Grill with the bone side down, or bake in an iron skillet for about 20 minutes or until the chicken juice runs clear. In the last 5 minutes, carefully turn the chicken to cook on the other side. If some of the ingredients fall out, don’t worry. You will be removing them in a minute anyway. Remove the toothpicks, chicken skin, rosemary sprigs, lemons and garlic before serving the chicken.

Cook’s Notes

Reduce the chance of food poisoning when preparing raw meat. The Centers for Disease Control and Prevention recommend the following food safety practices when preparing chicken:

• Place chicken in a disposable bag before putting it in your shopping cart or refrigerator, to prevent raw juices from coming into contact with other foods.
• Wash hands with warm soapy water for 20 seconds before and after handling chicken.
• Do not rinse or wash raw chicken. During washing, chicken juices can spread in the kitchen and contaminate other foods, utensils and countertops.
• Use a separate cutting board for raw chicken; do not prepare other ingredients on the cutting board used for chicken.
• Never place cooked food or fresh produce on a plate, cutting board or another surface that previously held raw chicken.
• Wash cutting boards, utensils, dishes and countertops with hot soapy water after preparing chicken and before you prepare the next item.

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Stacey Kendrick, MS, is a health educator with more than 20 years of experience in wellness and population health. She is a mother to two adult daughters. In her free time, she teaches healthy cooking classes, runs, gardens and enjoys backyard bonfires.