How to Make Chicken for Weight Loss – Grilled Lemon Herb Chicken Recipe

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Table of contents:

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Grilled Lemon Herb Chicken – Healthy Chicken Recipe

How to make Grilled Lemon Herb Chicken

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 lemons (zested and juiced)
• 2 garlic cloves (minced)
• 2 tbsp Extra Virgin olive oil 
• 1 tsp dried oregano
• Salt and pepper (to taste)

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Equipment Needed

• Large Glass bowl
• Whisk
• Cooking tongs
• Pre-Seasoned Cast Iron Skillet

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Instructions:

1. In a bowl, mix lemon zest, lemon juice, garlic, olive oil, oregano, salt, and pepper.
2. Score chicken breast about an half an inch (1 cm) deep and 1 inch (2cm) apart. 
3. Marinate the chicken breasts in the mixture for at least 30 minutes.
4. Preheat the grill to medium-high heat.
5. Grill the chicken for 6-7 minutes on each side, or until fully cooked.

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Serving suggestions:

• Steamed greens (beans, broccoli)
• Tomato salad with olive oil and lemon dressing
• Steamed white rice (basmaiti or jasmine rice)

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Cooking Notes:

• Use chicken breasts that are not too large, aim for around 7-9 oz. (200-250 grams) per breast. If the breasts are more than 2 inches thick, they will take longer to cook. 
• To check if the chicken is cooked through, use a meat thermometer to check the internal temperature of the chicken has reached 165 °F (73.9 °C).
• Scoring the chicken breast meat on one side helps the marinade penetrate the meat and it also helps the breast meat cook more evenly. 
• Aim for a 3:1 oil-to-acid ratio for the marinade, it will make the chicken marinade more flavorful.

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How Healthy is This Chicken Recipe? 

A healthy chicken recipe typically includes lean chicken breast meat, prepared with minimal added fats and a focus on wholesome, nutrient-dense ingredients. Avoid adding too much salt and rely on dried herbs and spices.

Why The Grilled Lemon Herb Chicken So Good For Weight Loss

Grilled Lemon Herb Chicken is particularly beneficial for weight loss due to its combination of lean protein, minimal added fats, and the use of fresh, natural ingredients. 

First, chicken, and chicken breast meat, in particular, is a lean protein source that is low in fat. Protein is essential for muscle maintenance and growth, but it’s not only for those looking to bulk up. High-quality protein sources like chicken breast meat help keep you full longer, reducing the likelihood of overeating. 

Here are a few other reasons why this grilled lemon herb chicken recipe is so good for shedding a few extra pounds or for simply maintaining a balanced and healthy diet.

1. Healthy Cooking Method

• Grilling: Grilling is a low-fat cooking method because it allows excess fat to drip off the chicken as it cooks. This results in a lower calorie content compared to frying or sautéing in oil.
• Retains Nutrients: Grilling preserves the nutrients in the chicken and any vegetables you might grill alongside it.

2. Use of Natural, Low-Calorie Ingredients

Garlic: Garlic adds depth to the flavor profile and has numerous health benefits, including boosting the immune system and reducing blood pressure.

Lemon: Lemon juice adds a burst of flavor without any calories. It also contains vitamin C and is packed with antioxidants. 

Herbs: Fresh herbs like rosemary, thyme, and oregano provide significant flavor with virtually no calories. They also add beneficial antioxidants and anti-inflammatory properties. Fresh or dried herbs are staples in the Mediterranean diet. Read more about Herbs & Spices Used in Mediterranean Cuisine in our complete guide. 

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Weight Loss and the Mediterranean Diet = BFFs 4EVA

The Mediterranean diet is one of the best sources of healthy and nutritious recipes that use fresh and nutrient-packed ingredients. It’s based on the traditional dietary patterns of countries bordering the Mediterranean Sea so your food options are greater. With so many documented examples of why the Mediterranean diet is so good for you, it’s obviously our clear favorite. 

The Mediterranean diet is more than just a ‘fad’ diet, It’s more of an approach to nutrition and lifestyle.

This wholeistic lifestyle-focused approach to dieting has garnered widespread acclaim for its numerous health benefits, including its efficacy in weight loss and maintenance. Join us and find out how it can help you achieve and sustain a healthy weight. Read more about it here in this helpful guide: What to Eat on the Mediterranean Diet to Lose Weight.

What Type of Chicken Breast is Best For Weight Loss

1. Boneless, Skinless Chicken Breast: This is the leanest part of the chicken, providing high protein with minimal fat and calories. It is versatile and can be prepared in various healthy ways.

Nutritional Profile

• Calories: Approximately 165 calories per 100 grams (3.5 ounces)
• Protein: About 31 grams per 100 grams
• Fat: Roughly 3.6 grams per 100 grams
• Carbohydrates: 0 grams

Why Boneless, Skinless Chicken Breast?

• Low in Fat: Removing the skin reduces the fat content significantly.
• High in Protein: Protein is essential for muscle maintenance and can help keep you full longer, aiding in weight loss.

Tips for Selecting and Preparing Chicken Breast

• Freshness: Choose fresh, high-quality chicken breast. Look for a firm texture and a pinkish hue. Avoid overly large chicken breasts, and source organic, Non-GMO, or freerange chicken. 
• Portion Size: While this is all up toyour dietary goals. Stick to a serving size of about 3-4 ounces per meal to manage calorie intake and maintain a Calorie deficit (consuming less calories than you use each day).

Avoid

• Pre-marinated Chicken: Often contains added sugars, salts, and preservatives. 
• Breaded or Fried Chicken: High in unhealthy fats and calories.

Dark Meat or Skin-On Chicken: Higher in fat and calories.

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Healthiest Cooking Method To Cook Chicken Breast For Weight Loss

The healthiest cooking method for chicken breast, especially when aiming for weight loss, are those that use minimal added fats and preserve the nutritional quality of the chicken. 

Grilling

• Benefits: Adds a smoky flavor without needing extra fat. Allows excess fat to drip off, resulting in lower fat content.
• How To: Preheat the grill to medium-high. Marinate the chicken if desired, then grill for about 6-7 minutes on each side until the internal temperature reaches 165°F (74°C).

Here are some tips and recipes:

Tips for Cooking Chicken for Weight Loss

1. Choose Lean Cuts: Opt for chicken breast or tenderloins, which are lower in fat compared to thighs or wings.
2. Use Healthy Cooking Methods: Grill, bake, broil, or steam instead of frying.
3. Limit Added Fats: Use minimal oil, and prefer healthy options like olive oil or avocado oil.
4. Incorporate Vegetables: Add plenty of vegetables to your chicken dishes to increase volume and nutrients without adding many calories.

Season Wisely: Use herbs, spices, and citrus for flavor instead of high-calorie sauces and marinades.

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Ideal Containers for Marinating

1. Glass Containers:
   • Benefits: Non-reactive, won’t absorb odors or stains, easy to clean.
   • Best For: Any type of marinade, especially acidic ones (like those with vinegar, lemon juice, or wine).
   • Examples: Glass bowl, baking dish, or Glass Bowl with Locking Lid 
2. Silicone Marinating Bags

These types of bags are made out of durable reusable silicone that is watertight and flexible. They’re a great choice for marinating and freezing food as they are inexpensive and can be washed and reused over and again. 

Example: Dishwasher Safe Reusable Bags Silicone

3. Food-Grade Plastic Containers:
   • Benefits: Lightweight, durable, and available in various sizes.
   • Best For: Marinating large quantities of food.
   • Examples: BPA-free plastic storage containers, Ziploc bags.
   • Tip: Ensure the plastic is labeled food-grade and is BPA-free to avoid chemical leaching.
4. Stainless Steel Containers:
   • Benefits: Durable, non-reactive, and easy to clean.
   • Best For: Marinating with any type of ingredients.
   • Examples: Stainless steel food storage containers

Containers to Avoid

Reason: Highly reactive with acidic ingredients, which can lead to a metallic taste and potential toxicity. oil for its flavor and notable health benefits but you can use virgin olive oil too.

Aluminum Containers:

Reason: Reactive with acidic ingredients, which can cause a metallic taste and discoloration.

Non-Food Grade Plastics:

Reason: Potential for chemical leaching into the food, especially with acidic marinades.

Copper Containers:

Reason: Highly reactive with acidic ingredients, which can lead to a metallic taste and potential toxicity.

3:1 Oil-to-Acid Ratio for Marinades

The oil-to-acid ratio is a key factor in marinades and cooking, as it helps balance flavors and guarantees effective marination. A common rule of thumb for most marinades and vinaigrettes is a 3:1 ratio of oil to acid.

Use a 3:1 oil-to-acid ratio in marinades to:

• Tenderize: Acid (like vinegar or citrus juice) breaks down proteins in meat, making it more tender. Freshly squeezed lemon juice is ideal for this.
• Flavor: Oil enhances fat-soluble flavors and ensures even distribution of the acid. Extra virgin olive oil is recommended for its robust flavor and health benefits.

Happy cooking! Share your results in the comments.

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Nutrition Facts

Servings: 2
Amount per serving
Calories	314
% Daily Value*
Total Fat 10.3g	13%
Saturated Fat 1.1g	5%
Cholesterol 130mg	43%
Sodium 891mg	39%
Total Carbohydrate 3.1g	1%
Dietary Fiber 1.1g	4%
Total Sugars 0.7g
Protein 52.5g
Vitamin D 0mcg	0%
Calcium 148mg	11%
Iron 3mg	14%
Potassium 63mg	1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

More Mediterranean Chicken Recipes:

• Healthy Mediterranean Chicken in a Tangy Lemon, Oil, and Herb Marinade
• Baked Mediterranean Chicken Thighs
• Pan-fried Greek Chicken Souvlaki With Creamy Tzatziki Sauce
• Za’atar Chicken with Leek, Artichoke Hearts, and Kalamata Olives
• One-pan Greek Chicken thighs with roast veg
• Mediterranean Chicken Meatballs with Couscous and a Tangy Greek Yogurt Dressing

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