| Prep: 20 mins | Cook: 20 mins – 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 16g | 3g | 3g |
| sugars | fibre | protein | salt |
| 1g | 1g | 28g | 0.4g |
There’s something magically captivating about the vibrant mixture of tangy lemon and the distinctive herbal notes of rue that makes this Rue and Lemon Grilled Chicken recipe one of my absolute favorites. It’s a savory bite that seems to bring a little bit of sunshine into my kitchen – bright, bold, and irresistibly delicious. It harkens back to my Cuban roots, where citrus and herbs reign supreme in creating flavorful, succulent dishes.
However, being brought up in Miami and having strong Spanish influences, my culinary preferences have always danced between Caribbean zest and Spanish sophistication. And, this dish, with its tantalizing combination of flavors, does just that.
Healthful, Flavorful and Full of Character
The Rue and Lemon Grilled Chicken not only scores high on the flavor scale, but it’s also chock-full of nutritional goodness. The starring ingredient, lemon, is a powerhouse of vitamin C, which is known for its immunity-boosting properties. Plus, olive oil is a heart-healthy fat providing a good dose of antioxidants. Not to mention, chicken, of course, is a fantastic source of lean protein.
Moreover, this dish, with its Mediterranean influences, bears a just-right hit of rue – an often-underestimated herb with potent health benefits. Traditional medicine values rue for its antimicrobial and anti-inflammatory properties, making this dish a sumptuous yet health-conscious choice.
Perfect Pairing Possibilities
Now, if you’re anything like me and are always searching for the ideal wine to pair your creation with, look no further than a glass of Spanish Albariño. Its acidity and fruitiness complement the tangy, hearty flavors of this chicken dish perfectly. Alternatively, why not pair it with a fruit-forward cocktail? After all, being the queen of tapas and tropical cocktails, I do know a thing or two about a good match!
This recipe also works beautifully with a fresh, green salad or a sweet plantain side for a truly tropical-cum-Mediterranean experience like this one from Saveur.
Whether you’re hosting a summer barbecue, a family dinner or simply craving a comforting, home-cooked meal, the Rue and Lemon Grilled Chicken is sure to make your tastebuds dance. And isn’t that what great cooking is all about?
What You’ll Need
- 6 boneless, skinless chicken breasts
- 1/2 cup freshly squeezed lemon juice
- 2 tablespoons lemon zest
- 1/4 cup fresh rue leaves, chopped
- 3 cloves garlic, minced
- 1/2 cup olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon red pepper flakes (optional)
- Lemon slices for garnishing
Method
Step One
Start by rinsing the chicken breasts under cold water and then pat them dry using paper towels. Set them aside on a clean plate.
Step Two
In a mixing bowl, combine the freshly squeezed lemon juice, lemon zest, chopped rue leaves, minced garlic, olive oil, salt, black pepper and red pepper flakes if using. Stir well until all the ingredients are evenly mixed.
Step Three
Pour the rue-lemon mixture over the chicken breasts making sure each piece is well coated. You could also place everything in a zip-lock bag and shake well for a thorough coating. Leave the chicken to marinate for at least 30 minutes, but if time permits you could marinate for up to 24 hours in the fridge for deeper flavor infusion.
Step Four
Preheat your grill to medium-high heat and oil the grates lightly to prevent the chicken from sticking.
Step Five
Grill the marinated chicken breasts for about 6-7 minutes per side or until fully cooked. Cooking time will depend on the thickness of your chicken breasts. The chicken is done when it’s no longer pink in the middle and juices run clear.
Step Six
Once done, take off the grill and let rest for a few minutes.
Step Seven
Garnish with lemon slices before serving. Be prepared to enjoy a zesty and refreshing Rue and Lemon Grilled Chicken meal!
