Healthy Grilled Citrus Chicken with Glaze
Healthy Grilled Citrus Chicken with Glaze is a dish that’s not just a treat for the taste buds but also a feast for the eyes. With a medley of zesty citrus flavors that dance on your palate, this chicken dish stands out as a fresh, vibrant offering for dinner. Imagine biting into grilled chicken that’s juicy and marinated in a mix of fragrant orange, lemon, and lime, paired beautifully with a sticky, sweet glaze. It’s the perfect harmony of sweet and savory that will have everyone asking for seconds!
Table of Contents
I remember the first time I made this recipe; it was one of those spontaneous weeknight dinners that turned into a family favorite. The aroma wafted through the house, making our mouths water in anticipation. Not only is Healthy Grilled Citrus Chicken with Glaze easy to whip up—taking just about 15 minutes to prep and 30 minutes to cook—but it’s also a sure crowd-pleaser that impresses without much effort. So, whether you’re planning a casual family dinner or a gathering with friends, this dish is something you must try!
Why You’ll Love This Recipe
- Simple & Quick: With just 15 minutes of prep time, it’s easy to get this meal on the table in half an hour.
- Irresistible Flavor: The citrus marinade creates a juicy, tender chicken with a delightful tang and sweetness.
- Eye-Catching Appeal: The golden, glazed chicken looks as good as it tastes, making it perfect for entertaining.
- Flexible Serving: Enjoy it as a lovely dinner centerpiece, or slice it for a vibrant salad topping or sandwich filling.
- Diet-Friendly Options: This recipe is gluten-free, and you can easily adjust the sugar to make it healthier!
Ingredients You’ll Need
- 1.5-2 pounds chicken breasts: The star of the dish! Try to choose uniform pieces for even cooking.
- 1 cup fresh orange juice: Freshly squeezed juice provides the best flavor, making the marinade vibrant.
- 1 tablespoon orange zest: Adds an intense citrus aroma that enhances the overall taste.
- 1 large lemon juice and zest: The tartness brightens the glaze and balances the sweetness.
- 2 large limes juice and zest: Limes add a refreshing zest that complements the other citrus beautifully.
- 4 cloves garlic, minced: Fresh garlic introduces a bold flavor that deepens the marinade.
- 2 shallots, minced: These add a subtle sweetness and mild onion flavor that pairs well with chicken.
- 0.5 cup olive oil: Helps to emulsify the marinade while keeping the chicken moist during grilling.
- 2 tablespoons brown sugar: Brown sugar adds depth and a hint of caramelization when grilling.
- 0.5 teaspoon salt: Essential for enhancing all the flavors in the marinade.
- 0.5 teaspoon black pepper: Freshly cracked pepper adds a bit of heat and complexity.
- 1 tablespoon fresh rosemary: Fresh herbs elevate the dish with a woodsy aroma and flavor.
- 1 tablespoon dried parsley: A garnish of dried parsley adds a slight earthiness and color.
- 1 teaspoon red pepper flakes: A little kick of heat that balances the sweetness of the glaze.
- 2 tablespoons honey for glaze: Adds a sticky sweetness that complements the tangy citrus.
How to Make Healthy Grilled Citrus Chicken with Glaze
Zest and Juice: Begin by zesting all the citrus fruits. Then, juice the orange, lemon, and limes. Combine the citrus juice, zest, minced garlic, minced shallots, olive oil, brown sugar, salt, black pepper, rosemary, parsley, and red pepper flakes in a bowl. Whisk everything together until the brown sugar dissolves completely, creating a flavorful marinade.
Prepare the Chicken: If you’re using chicken breasts, pound them to an even thickness or butterfly them in half for uniform cooking. This not only aids in even cooking but also promotes tenderness. Set aside half of the marinade in a separate container for later; this will be your glaze.
Marinate: Add the chicken to the remaining marinade in a resealable plastic bag or shallow dish. Ensure every piece is well-coated. Let it marinate in the refrigerator for at least 30 minutes, although 4 hours is exceptional if you plan ahead!
Cook the Glaze: To make the glaze, combine the reserved marinade with 2 tablespoons of honey in a small saucepan. Bring it to a low simmer and allow it to cook for 5-6 minutes, stirring occasionally, until it thickens enough to coat the back of a spoon. Remove from heat and set aside to cool.
Preheat the Grill: While the glaze cools, preheat your grill to medium-high heat. To prevent sticking, brush the grill grates lightly with oil.
Grill the Chicken: Once the grill is hot, remove the chicken from the marinade and place it directly on the grill. Grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F in the thickest part. This ensures juicy, perfectly cooked chicken.
Glaze and Finish: During the last 1-2 minutes of cooking, take your basting brush and coat the chicken with the honey-citrus glaze. This caramelizes the exterior, adding both flavor and that beautiful glossy finish.
Rest and Serve: Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing. This step lets the juices redistribute, ensuring every bite is tender and succulent. Serve it up and enjoy every savory, sweet, and tangy bite!
Storing & Reheating
Store any leftovers in an airtight container at room temperature for up to 2 hours. For longer storage, refrigerate the chicken for up to 3 days. If you want to save the dish for later, it freezes well for up to 3 months when stored in a freezer-safe container. To reheat, simply thaw in the refrigerator overnight and warm in the oven at 350°F for about 15-20 minutes. Note that the texture may slightly change after freezing, but a quick grill on high heat can help refresh its flavor.
Chef’s Helpful Tips
- Don’t skip marinating! It’s crucial for flavor and tenderness.
- Always pound or butterfly the chicken to ensure even cooking and avoid those dreaded dry parts.
- Avoid grilling chicken straight from the fridge; let it sit at room temperature for about 15 minutes before grilling to prevent shock and uneven cooking.
- Use a meat thermometer! Perfectly cooked chicken should reach an internal temperature of 165°F for the best texture.
- Make extra glaze; it’s delicious as a dipping sauce for veggies or as a dressing on salads!
Healthy Grilled Citrus Chicken with Glaze is a fabulous dish that balance flavor and health. The fresh citrus brings brightness, while the honey glaze ties everything together perfectly. Feel free to experiment with different herbs or add more spice if you’re feeling adventurous!
This grilled chicken dish promises to excite your dinner table. Serve it with a side of roasted vegetables or a refreshing salad for a well-rounded meal. Enjoy each bite as you relish in the bright, tangy flavors. You won’t want to miss this culinary delight!
Recipe FAQs
Can I use other cuts of chicken for this recipe?
Absolutely! While chicken breasts are ideal for this dish, you can use thighs or drumsticks too. Just adjust the cooking time depending on the cut and thickness; thighs may need a bit longer due to their higher fat content.
How can I make this recipe ahead of time?
You can marinate the chicken up to 4 hours in advance, or even the night before. This will help the flavors penetrate more deeply. Just cook it fresh when you’re ready to serve for the best results.
What sides would go well with citrus chicken?
This grilled chicken pairs beautifully with a light couscous salad, steamed broccoli, or a refreshing mango salsa. You could also serve it with grilled veggies or quinoa for a complete meal.
How can I adjust the sweetness of the glaze?
If you prefer less sweetness, reduce the honey to 1 tablespoon or substitute it with maple syrup. You can also skip the brown sugar in the marinade if you’re looking to cut down on sugars while still enjoying the fantastic flavor!
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📖 Recipe Card
Healthy Grilled Citrus Chicken with Glaze
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Grill
- Method: Grilling
- Cuisine: American
Description
This Healthy Grilled Citrus Chicken with Glaze is bursting with flavor from fresh citrus and herbs. It’s easy to prepare, making it a fantastic choice for a healthy meal or quick dinner. Marinated to perfection, this dish is sure to please.
Ingredients
- 1.5–2 pounds chicken breasts
- 1 cup fresh orange juice
- 1 tablespoon orange zest
- 1 large lemon juice and zest
- 2 large limes juice and zest
- 4 cloves garlic minced
- 2 shallots minced
- 0.5 cup olive oil
- 2 tablespoons brown sugar
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon fresh rosemary
- 1 tablespoon dried parsley
- 1 teaspoon red pepper flakes
- 2 tablespoons honey for glaze
Instructions
- Zest all the citrus fruits, then juice the orange, lemon, and limes. Combine the citrus juice, zest, minced garlic, minced shallots, olive oil, brown sugar, salt, pepper, rosemary, parsley, and red pepper flakes in a bowl. Whisk until the sugar dissolves.
- If using chicken breasts, pound them to an even thickness or butterfly them in half for uniform cooking. Reserve half of the marinade in a separate container for the glaze.
- Add the chicken to the remaining marinade in a resealable plastic bag or shallow dish. Marinate for at least 30 minutes, but no longer than 4 hours in the refrigerator.
- To make the glaze, combine the reserved marinade with honey in a small saucepan. Bring to a low simmer and cook for 5-6 minutes until thickened enough to coat a spoon. Set aside to cool.
- Preheat the grill to medium-high heat. Brush the grill grates with oil to prevent sticking.
- Remove the chicken from the marinade and place it on the preheated grill. Grill for 6-7 minutes per side or until the internal temperature reaches 165°F in the thickest part.
- During the last 1-2 minutes of cooking, brush the chicken with the honey-citrus glaze using a basting brush.
- Remove the chicken from the grill and let it rest for 5 minutes before slicing and serving.
Notes
For more flavor, marinate the chicken overnight if possible.
Feel free to add your favorite spices to the glaze for extra heat or sweetness.
Nutrition
- Serving Size: 1 serving
- Calories: 375
- Sugar: 6g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 37g
- Cholesterol: 90mg
