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LifestyleColumnistsMarge Perry

3 Simple grilled chicken recipes

Chicken breasts are pounded and marinated in rosemary,

Chicken breasts are pounded and marinated in rosemary, olive oil, lemon juice and garlic for just 20 minutes before grilling. Photo Credit: Marge Perry

MARINATED HERBED CHICKEN BREASTS

3 tablespoons lemon juice

3 tablespoons olive oil

2 tablespoons rosemary, chopped

3 cloves garlic, coarsely chopped

Pinch crushed red pepper flakes

4 (6-ounce) boneless, skinless chicken breast halves, pounded to even thickness

1/2 teaspoon salt

1/4 teaspoon black pepper

1. Oil and heat the grill for direct heat cooking.

2. Whisk the lemon juice, olive oil, rosemary, garlic and crushed red pepper in a large bowl; add the chicken, toss to coat in the mixture and allow to marinate 20 minutes. Discard the marinade; season the chicken with the salt and pepper.

3. Place on the hot grill and cook until the underside is well-marked and easily lifts from the grill surface, about 4 minutes. Turn and cook until an instant-read meat thermometer inserted horizontally in the center of the chicken registers 160 degrees. Makes 4 servings.

Nutritional analysis for each serving: 293 calories, 37 g protein, 2 g carbohydrates, 0 fiber, 15 g fat, 3 g saturated fat, 379 mg sodium

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SRIRACHA-HONEY GLAZED GRILLED CHICKEN BREASTS

1/4 cup honey

2 tablespoons sriracha sauce

1 tablespoons rice vinegar

4 (6-ounce) chicken breast halves, pounded to equal thickness

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 cup chopped scallions

1. Oil and heat the grill for direct heat cooking.

2. Whisk the honey, sriracha and rice vinegar until smooth.

3. Season the chicken with the salt and pepper. Place on the hot grill rack and cook until the undersides are nicely marked and easily releases from the grill surface, about 4 minutes. Turn and cook 2 minutes; brush the top with glaze and cook another 2 minutes. Turn, brush with glaze and cook until an instant-read meat thermometer inserted horizontally in the center registers 160 degrees. Sprinkle the scallions over the chicken and serve. Makes 4 servings.

Nutritional analysis for each serving: 261 calories, 35 g protein, 20 g carbohydrates, 0 fiber, 4 g fat, 1 g saturated fat, 584 mg sodium

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NEW ORLEANS-FLAVORED GRILLED CHICKEN BREASTS

1 teaspoon ground cumin

1 teaspoon paprika

1 teaspoon ground coriander

1/2 teaspoon garlic powder

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/4 teaspoon black pepper

1/8-1/4 teaspoon cayenne

4 (6-ounce) boneless skinless chicken breast halves, pounded to an even thickness

1. Oil and heat the grill for direct heat cooking.

2. Combine the cumin, paprika, coriander, garlic powder, thyme, salt, pepper and cayenne in a bowl. Sprinkle the chicken on both sides with the spice rub; patting lightly to help the spices adhere.

3. Place on the hot grill and cook until the underside is well-marked and easily releases from the grill surface, about 4 minutes. Turn and cook until an instant-read meat thermometer inserted horizontally in the center registers 160 degrees, about another 4 minutes. Makes 4 servings.

Nutritional analysis for each serving: 189 calories, 35 g protein, 1 g carbohydrate, 1 g fiber, 4 g fat, 1 g saturated fat, 374 mg sodium

 

TIP: To oil the grill, scrunch a paper towel into a ball and invert the bottle of oil over it; wipe the grill rack with the dampened paper towel.

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