Lemon grilled chicken with roast tomato salad
Savor the zesty flavors of Lemon Grilled Chicken paired with a vibrant Roast Tomato Salad. This easy-to-follow recipe features marinated chicken breasts in lemon juice, olive oil, dried oregano, and garlic. Complemented by roasted cherry tomatoes, fresh arugula, and a hint of heat from red hot chili peppers, it's a refreshing and nutritious meal perfect for any occasion.
- 22 Mar 2024
- Cook time 40 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Lemon grilled chicken with roast tomato salad is a delicious, light, and healthy meal that's perfect for any occasion. This recipe combines the zesty flavor of lemon with succulent grilled chicken, accompanied by a fresh and vibrant roast tomato salad. It's easy to prepare and full of nutrients, making it a great choice for lunch or dinner.
Ingredients:
Instructions:
- In a large bowl, combine lemon juice, 2 tablespoons of olive oil, dried oregano, and minced garlic.
- Add the chicken breasts to the bowl, ensuring they are well coated with the marinade. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse.
- Preheat your grill to medium-high heat. Once preheated, lightly oil the grill grates to prevent sticking.
- Remove the chicken breasts from the marinade and place them on the grill.
- Grill each side for about 5-7 minutes or until the internal temperature reaches 165°F (74°C) and the chicken is fully cooked with clear juices running.
- Once done, remove the chicken from the grill, cover it loosely with foil, and let it rest for a few minutes.
- Preheat your oven to 400°F (200°C).
- On a baking sheet, arrange the halved cherry tomatoes, sliced lemon, and halved red chili peppers cut side up. Drizzle with 1 tablespoon of olive oil and sprinkle evenly with 2 teaspoons of sugar.
- Roast in the preheated oven for about 15-20 minutes, or until the tomatoes are soft and caramelized.
- In a large salad bowl, place the arugula.
- Add the roasted cherry tomatoes, lemon slices, and chili peppers on top of the arugula.
- In a small bowl, whisk together the remaining olive oil with any leftover juices from the roasting pan. Adjust seasoning with salt and pepper to taste.
- Slice the grilled chicken breasts into strips and arrange them over the salad.
- Drizzle the dressing over the salad and toss gently to combine.
- Serve immediately and enjoy your delicious lemon grilled chicken with roast tomato salad!
Tips:
- Marinating: Marinate the chicken in lemon juice, olive oil, oregano, and garlic for at least 30 minutes to absorb more flavor.
- Grilling: Preheat your grill to medium-high heat and cook the chicken for 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C) for optimal tenderness.
- Roasting Tomatoes: Slice the cherry tomatoes and red hot chili peppers, toss with olive oil and a pinch of sugar, and roast in a preheated oven at 400°F (200°C) for about 15 minutes or until they are slightly caramelized.
- Assembling the Salad: Mix the roasted tomatoes and chili peppers with fresh arugula right before serving to keep the greens crisp.
- Serving: Garnish the dish with lemon zest and serve immediately for the best flavor profile.
This lemon grilled chicken with roast tomato salad is a perfect blend of flavors and textures, offering a refreshing and satisfying meal. The tangy lemon, spicy chili peppers, and sweet tomatoes complement the tender chicken and peppery arugula. Enjoy this delightful dish that’s as nutritious as it is delicious.
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 260kcal | 10% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 4.93g | 13% |
| Sugar 6g | 6% |
| Fat | |
| Fat 24g | 29% |
| Saturated 3.89g | 13% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 150mg | 27% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 18mg | 107% |
| Vitamin B6 1.63mg | 96% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.36ug | 15% |
| Vitamin C 50mg | 56% |
| Vitamin E 2.72mg | 18% |
| Vitamin K 80ug | 65% |
| Minerals | |
| Calcium, Ca 180mg | 14% |
| Copper, Cu 0.18mg | 0% |
| Iron, Fe 4.20mg | 38% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 410mg | 32% |
| Potassium, K 910mg | 27% |
| Selenium, Se 40ug | 72% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 1.60mg | 15% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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