Healthy Grilled Citrus Chicken with Glaze
Juicy, succulent chicken glazed with a vibrant mix of citrus flavors: that’s the beauty of Healthy Grilled Citrus Chicken with Glaze. This dish offers everything you could desire in a dinner: a delightful tang from oranges, lemons, and limes, paired with fragrant garlic and a touch of sweetness from honey. It’s the kind of meal that not only satisfies your taste buds but also feels light and nutritious—perfect for any weeknight or weekend gathering.
Table of Contents
I first discovered this recipe during a sunny summer barbecue. The bright, zingy flavors of the citrus marinade caught my attention immediately. As the chicken sizzled on the grill, the aroma wafted through the air, drawing everyone outdoors. What I love most about this healthy chicken recipe is that it’s quick to prepare and easy to make—ideal for those evenings when you need to whip up something delicious without spending all day in the kitchen. Trust me; once you try this dish, it might just become a staple in your cooking repertoire!
Why You’ll Love This Recipe
- Simple & Quick: Prep takes just 15 minutes, and in 30 minutes, dinner’s ready to hit the table.
- Irresistible Flavor: The mix of citrus juices and herbs creates a tangy and slightly sweet taste that’s hard to resist.
- Eye-Catching Appeal: The vibrant glaze gives the chicken a beautiful sheen, making it visually tempting.
- Flexible Serving: Perfect for family dinners, weekend get-togethers, or meal prep for the week ahead.
- Diet-Friendly Options: Naturally gluten-free and can be easily adjusted for various dietary needs.
Ingredients You’ll Need
- 1.5-2 pounds chicken breasts: Chicken breasts provide lean protein and cook evenly, keeping them juicy. For more flavor, chicken thighs could be a great substitute.
- 1 cup fresh orange juice: Fresh juice contributes a sweet and zesty flavor, elevating the dish. Avoid bottled juices to get the best taste.
- 1 tablespoon orange zest: The zest packs concentrated flavor, enhancing the overall citrus profile.
- 1 large lemon juice and zest: Lemon adds bright acidity, balancing the sweetness of the other ingredients.
- 2 large limes juice and zest: Limes contribute a unique tartness, creating a delightful medley of flavors.
- 4 cloves garlic minced: Fresh garlic imparts an aromatic kick and depth that complements the citrus.
- 2 shallots minced: Shallots offer a milder onion flavor, perfect for this marinade.
- 0.5 cup olive oil: High-quality olive oil serves as a base for the marinade, adding richness and helping flavors meld.
- 2 tablespoons brown sugar: Brown sugar adds a hint of molasses flavor, balancing the acidity of the citrus.
- 0.5 teaspoon salt: Necessary for enhancing all the flavors without overpowering the dish.
- 0.5 teaspoon black pepper: Freshly ground pepper adds warmth and slight heat.
- 1 tablespoon fresh rosemary: Fresh herbs brighten the dish, letting the citrus shine even more.
- 1 tablespoon dried parsley: Parsley brings a note of earthiness and color.
- 1 teaspoon red pepper flakes: A touch of spice cuts through the richness and brightens the dish.
- 2 tablespoons honey for glaze: Honey adds sweetness and helps the glaze caramelize beautifully on the grill.
How to Make Healthy Grilled Citrus Chicken with Glaze
Zest and Juice: Start by zesting all the citrus fruits: the orange, lemon, and limes. You’ll want to get the zest first because it has all those amazing essential oils that bring out the flavors. After zesting, juice them into a bowl until you have 1 cup of fresh orange juice, plus the juice from one lemon and two limes.
Combine Marinade: In that same bowl, let’s whip up the marinade. Add the orange zest, lemon zest, lime zest, minced garlic, minced shallots, 0.5 cup olive oil, 2 tablespoons brown sugar, 0.5 teaspoon salt, 0.5 teaspoon black pepper, rosemary, dried parsley, and red pepper flakes. Whisk everything together until the sugar has dissolved and the mixture is well combined. The aroma will already start to fill your kitchen!
Prepare the Chicken: If your chicken breasts are uneven, pound them to an even thickness or butterfly them so they cook uniformly. This little trick ensures that every bite is tender and juicy. Set aside exactly half of the marinade in a separate container to use as a glaze later.
Marinate the Chicken: In a resealable plastic bag or shallow dish, add the chicken and pour the remaining marinade over it. Seal it up and massage the marinade into the chicken, then refrigerate for at least 30 minutes—though up to four hours is ideal. The longer it marinates, the more flavorful it gets.
Make the Glaze: For that shiny glaze, take the reserved marinade and combine it with 2 tablespoons of honey in a small saucepan. Bring it to a low simmer over medium heat and let it cook for 5-6 minutes, stirring occasionally until it thickens enough to coat the back of a spoon. Set it aside to cool slightly.
Preheat the Grill: Fire up your grill, preheating it to medium-high heat. To prevent sticking, brush the grill grates with oil—this step makes all the difference when it comes time to flip the chicken.
Grill the Chicken: Remove the chicken from the marinade, letting the excess drip off, and place it directly on the preheated grill. Cook for 6-7 minutes per side, or until the internal temperature reaches 165°F in the thickest part. Keep an eye on it; you want it to be deliciously charred but not burnt.
Glaze the Chicken: During the last 1-2 minutes of grilling, brush your honey-citrus glaze over the chicken with a basting brush. This step will give it a sweet, sticky finish that glimmers in the sunshine.
Serve and Enjoy: After removing the chicken from the grill, let it rest for 5 minutes before slicing. This rest period allows the juices to redistribute, making every bite tender and succulent.
Storing & Reheating
Leftover Healthy Grilled Citrus Chicken with Glaze can be stored in an airtight container at room temperature for up to 2 hours. For longer storage, place it in the refrigerator where it will stay fresh for about 3 days. If you want to store it longer, freeze the chicken in a freezer-safe bag for up to 3 months. When you’re ready to enjoy it again, simply reheat in the oven at 350°F for about 15-20 minutes or in the microwave, wrapped in a damp paper towel, until heated through. Just keep in mind that the texture may change slightly after freezing, but a quick refresh in the oven usually does the trick!
Chef’s Helpful Tips
- Make sure not to marinate the chicken for more than 4 hours; overly marinated chicken can become mushy.
- Use a meat thermometer to achieve the perfect doneness—165°F is ideal for chicken.
- If you find the glaze is too thick, add a dash of water to reach your desired consistency.
- If you’re short on time, you can marinate the chicken for just 30 minutes, but ideally, let it soak longer.
- Want extra flavor? Try adding a splash of balsamic vinegar to the marinade for a twist.
This Healthy Grilled Citrus Chicken with Glaze offers a perfect balance of flavors, making it a meal you’ll want to repeat. You’ve got the zestiness of citrus, the depth of garlic and herbs; everything hugs the chicken, creating harmony in every bite. Feel free to experiment with different herbs or spices; the beauty of cooking lies in your creativity. Share this delightful dish with friends and family, and watch it disappear! Enjoy every delicious mouthful and the fun of grilling it to perfection!
Recipe FAQs
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs are more forgiving and tend to be juicier, which makes them a fantastic option in this recipe. Just keep in mind that cooking times may vary slightly, so ensure they reach the safe internal temperature of 165°F.
How long can I marinate the chicken?
For the best flavor and texture, marinate your chicken for at least 30 minutes, but no longer than 4 hours. If you marinate it for too long, the acid from the citrus can break down the chicken proteins, resulting in a mushier texture.
Can I make the glaze in advance?
Yes! You can prepare the glaze a day ahead and store it in the refrigerator. Just warm it up on the stovetop or microwave before using it on the grilled chicken for a burst of flavor.
What sides pair well with this citrus chicken?
This citrus chicken pairs wonderfully with a light salad, grilled vegetables, or even a refreshing quinoa salad. Try a citrus-infused couscous for a cohesive spin!
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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
Experience the vibrant taste of Healthy Grilled Citrus Chicken with Glaze. This dish stands out for its irresistible flavor and effortless preparation. Using fresh citrus juices, herbs, and a homemade glaze, this recipe is perfect for a quick dinner or a healthy meal that the whole family will love.
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 citrus fruits, then juice the orange, lemon, and limes. Combine citrus juice, zest, minced garlic, minced shallots, olive oil, brown sugar, salt, pepper, rosemary, parsley, and red pepper flakes in a bowl and whisk until sugar dissolves.
- If using chicken breasts, pound them to even thickness or butterfly them in half for uniform cooking. Reserve half of the marinade separately for the glaze.
- Add 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.
- For 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. Let it cool.
- Preheat the grill to medium-high heat and brush grates with oil to prevent sticking.
- Remove chicken from marinade and place on the preheated grill. Grill for 6-7 minutes per side until the internal temperature reaches 165°F in the thickest part.
- During the last 1-2 minutes of cooking, brush chicken with the honey-citrus glaze using a basting brush.
- Remove chicken from grill and let rest for 5 minutes before slicing and serving.
Notes
For best results, marinate the chicken overnight for deeper flavor.
Feel free to substitute other herbs based on your preferences.
This dish pairs well with a side of grilled vegetables or a fresh salad.
Nutrition
- Serving Size: 1 piece (about 6 oz)
- Calories: 320
- Sugar: 5g
- Sodium: 300mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 85mg
