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 :
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.