Healthy Grilled Citrus Chicken with Glaze
Healthy Grilled Citrus Chicken with Glaze is one of those dishes that brings bright flavors and vibrant colors to your dinner table. Imagine juicy chicken breasts marinated in a tantalizing blend of fresh citrus juices, aromatic garlic, and a hint of sweetness from brown sugar and honey. The result is a succulent meal that bursts with flavor, making it a healthy yet satisfying choice for any night of the week. Whether you’re looking to impress guests at a summer barbecue or just want a flavorful weeknight dinner, this recipe guarantees you’ll have everyone coming back for seconds!
Table of Contents
I first stumbled across this beautiful recipe during a lazy Sunday afternoon while flipping through a magazine featuring wholesome, easy-to-make dishes. The moment I saw that golden-glazed chicken, I knew I had to give it a try. The combination of zesty orange, lemon, and lime, paired with the sweet glaze, instantly won me over. Plus, it’s a fantastic way to enjoy a healthy meal without sacrificing flavor. So, if you’re ready to spice up your dinner routine, this Healthy Grilled Citrus Chicken with Glaze is calling your name!
Why You’ll Love This Recipe
- Simple & Quick: This mouth-watering dish is ready in just 45 minutes, including prep and grilling time!
- Irresistible Flavor: The citrus marinade brings out a fresh and zesty flair in every bite, while the honey glaze adds a hint of sweetness that’s simply divine.
- Eye-Catching Appeal: The golden, caramelized glaze makes this chicken a showstopper, perfect for impressing friends and family.
- Flexible Serving: Whether it’s a casual weeknight meal or a festive gathering, this chicken suits any occasion.
- Diet-Friendly Options: This recipe is not only delicious but also easily adaptable for gluten-free or dairy-free diets.
Ingredients You’ll Need
- 1.5-2 pounds chicken breasts: Boneless, skinless chicken breasts are best here for even grilling. If you prefer dark meat, consider using thighs for a richer flavor.
- 1 cup fresh orange juice: It’s essential for a vibrant flavor. Freshly squeezed is preferable; store-bought may contain added sugars.
- 1 tablespoon orange zest: The zest amplifies the orange flavor, providing a fragrant aroma that enhances the overall dish.
- 1 large lemon juice and zest: Another bright citrus option that contributes acidity and balance to the flavors.
- 2 large limes juice and zest: Lime enhances freshness and pairs beautifully with the other citrus fruits.
- 4 cloves garlic minced: Fresh garlic adds depth and aroma, creating a savory backbone to the marinade.
- 2 shallots minced: Shallots offer a mild sweetness compared to onions, enriching the marinade without overpowering it.
- 0.5 cup olive oil: This acts as an excellent base for the marinade and helps lock in moisture as the chicken grills.
- 2 tablespoons brown sugar: The brown sugar balances the acidity from the citrus, creating a complementary sweetness for the glaze.
- 0.5 teaspoon salt: Essential for bringing out the flavors of the marinade.
- 0.5 teaspoon black pepper: A touch of freshly ground black pepper amps up the flavor profile.
- 1 tablespoon fresh rosemary: This herb adds an aromatic touch; if you only have dried, that works too but use less.
- 1 tablespoon dried parsley: Parsley adds freshness and a pop of color to your dish.
- 1 teaspoon red pepper flakes: For those who enjoy a little heat, just a sprinkle will do, but feel free to adjust based on your spice level.
- 2 tablespoons honey for glaze: The honey adds a luxurious, sweet finish that caramelizes beautifully when grilled.
How to Make Healthy Grilled Citrus Chicken with Glaze
Zest and Juice: Start by zesting all the citrus fruits; this will release their essential oils and give your marinade an incredible aroma. Once done, juice the oranges, lemon, and limes to collect one cup of freshly squeezed juice.
Whisk Marinade: In a large bowl, combine the citrus juice, orange zest, lemon juice and zest, lime juice and zest, minced garlic, minced shallots, 0.5 cup olive oil, brown sugar, 0.5 teaspoon salt, 0.5 teaspoon black pepper, fresh rosemary, dried parsley, and red pepper flakes. Whisk everything together until the brown sugar dissolves into the mixture.
Prepare Chicken: If your chicken breasts are uneven in thickness, consider pounding them to create a uniform surface or butterflying them in half. This step ensures even cooking throughout. Remember to reserve half of the marinade for later use.
Marinate: Place the chicken breasts in a resealable plastic bag or shallow dish, and pour the remaining marinade over the chicken. Seal it tight and marinate in the refrigerator for at least 30 minutes but no more than 4 hours for optimal flavor.
Make the Glaze: To create the glaze, combine the reserved marinade with 2 tablespoons of honey in a small saucepan. Bring this to a low simmer over medium heat and cook for about 5-6 minutes or until thickened enough to coat the back of a spoon. Set aside to cool as you preheat the grill.
Preheat Grill: Preheat your grill to medium-high heat, around 400°F. Brush the grates with oil to prevent sticking; this is an important step to ensure your chicken comes off easily.
Grill Chicken: Remove the chicken from the marinade, allowing the excess to drip off. Place the chicken on the grill and cook for about 6-7 minutes per side or until the internal temperature reaches 165°F at the thickest part. This guarantees juicy chicken—don’t overcook!
Glaze It Up: During the last 1-2 minutes of grilling, brush your chicken generously with the honey-citrus glaze. You’ll know it’s ready when it achieves a beautiful golden color and caramelizes slightly.
Rest and Serve: Once off the grill, let the chicken rest for about 5 minutes before slicing. This resting period allows the juices to redistribute, ensuring each slice remains moist and flavorful.
Storing & Reheating
For any leftovers, allow the Healthy Grilled Citrus Chicken to cool completely before storing it in an airtight container in the refrigerator, where it will stay fresh for about 3-4 days. If you want to keep it longer, you can freeze the chicken in a well-sealed freezer bag or container for up to 3 months. When reheating, do so gently in the oven at 350°F until warmed through, about 15-20 minutes. Note that while the chicken remains tasty, the glaze may lose some of its original crispiness. A quick drizzle of fresh honey can refresh its sweetness!
Chef’s Helpful Tips
- Avoid Dry Chicken: Using a meat thermometer is the key to perfectly cooked chicken—165°F ensures it’s juicy.
- Citrus Juice Freshness: Opt for fresh juice over bottled for the most vibrant flavor.
- Flavor Notes: Feel free to experiment with different herbs like thyme or tarragon based on your preference.
- Make-Ahead Option: Marinating up to 4 hours or even overnight for deeper flavor is an option if you plan ahead.
- Leftovers Delight: This chicken is great cold in salads or sandwiches, so don’t hesitate to make extra!
Every bite of this Healthy Grilled Citrus Chicken with Glaze is an experience. The balance of bright citrus flavors and the sweet honey glaze brings an energy that refreshing meals need, especially in warmer seasons. Don’t hesitate—try this captivating recipe today, and feel free to tweak it to suit your palate. You’re guaranteed to find a new favorite in your weekly dinner lineup!
Recipe FAQs
Can I use other types of chicken for this recipe?
Absolutely! While I recommend boneless, skinless chicken breasts for tenderness, you can easily substitute chicken thighs or drumsticks for a heartier flavor. Just adjust the cooking time accordingly since dark meat takes slightly longer to cook through.
How do I know when the chicken is done grilling?
Using an instant-read thermometer is the most reliable method. Insert it into the thickest part of the chicken; it should read 165°F. If you don’t have a thermometer, look for clear juices running from the chicken and a firm texture.
What can I serve with grilled citrus chicken?
This chicken pairs beautifully with a variety of sides! Consider serving it with a fresh green salad, grilled vegetables, or even a light quinoa pilaf. You could also serve it over rice or alongside crusty bread to soak up that delicious glaze.
Can I marinate the chicken overnight?
Yes, you can! Marinating the chicken overnight will enhance the flavor even more. Just keep an eye on the time, as marinating for longer than 12 hours can sometimes make the chicken a bit too tender, which may affect the texture.
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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: Dinner
- Method: Grilling
- Cuisine: American
Description
This Healthy Grilled Citrus Chicken with Glaze brings a burst of flavor to your table. It’s easy to prepare with vibrant citrus juices, garlic, and fresh herbs, making it a delightful choice for a wholesome dinner that balances taste and health.
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
- Start by zesting all the citrus fruits, then juice the orange, lemon, and limes.
- In a bowl, mix together the citrus juice, zest, minced garlic, minced shallots, olive oil, brown sugar, salt, pepper, rosemary, parsley, and red pepper flakes. Whisk until the sugar dissolves.
- Pound chicken breasts to an even thickness or butterfly them for uniform cooking. Set aside half of the marinade in a separate container for later use as a glaze.
- Place the chicken in the remaining marinade in a resealable plastic bag or shallow dish. Let it marinate for at least 30 minutes, up to 4 hours in the refrigerator.
- For the glaze, combine the reserved marinade with honey in a small saucepan. Heat over low until it simmers, cooking for 5-6 minutes until thickened enough to coat a spoon. Allow to cool.
- Preheat the grill to medium-high heat, brushing the grates with oil to prevent sticking.
- Remove the chicken from the marinade and place onto the preheated grill. Grill each side for 6-7 minutes, until the internal temperature reaches 165°F.
- In the last 1-2 minutes of grilling, brush the chicken with the honey-citrus glaze.
- Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing and serving.
Notes
Pounding the chicken helps ensure even cooking and juiciness.
Marinating the chicken for longer yields more intense flavors—up to 4 hours is ideal.
Store any leftover glaze in the refrigerator for up to a week for future use.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 6g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 2g
- Protein: 36g
- Cholesterol: 100mg
