• Level
    Easy
  • Serves
    2
  • Time
    30 minutes

An easy recipe for lunch or dinner – marinated and then grilled chicken breasts. You only need to marinate the chicken for 10 minutes, and then baste with the marinade as you grill, making a quick and tasty meal.

 

Try to buy free-range chicken if at all possible – it will be lower in omega-6 polyunsaturated fat, which we all need to be eating less of.

  • Method :
    1. Lay the chicken breasts on a board and cover in two layers of cling film. Bash with a meat hammer or a rolling pin until they are a uniform thickness - this helps tenderise but will also mean they cook quickly. Cut each breast into 3 or 4 pieces.
    2. Halve the lemon and squeeze the juice into a dish large enough to hold the chicken. If you want it to taste really lemony you can zest the lemon and add the zest to the marinade too.
    3. Finely chop or crush the garlic and add to the lemon. Finely chop the parsley and add, then add a good few tbsp of olive oil until the mixture is loose. Season with salt and pepper.
    4. Place the chicken pieces into the marinade and turn a few times until they are well coated on all sides and then leave to marinade for 10-20 minutes.
    5. Heat a griddle pan until hot and then grill the chicken, basting a few times with the leftover marinade as you go. The pieces will need about 5 minutes per side. If you don't have a griddle pan you could fry the chicken instead.
    6. Serving suggestion: serve the chicken pieces alongside a large green salad with avocado and olive oil dressing. For a main meal add some sweet potato chips.