Healthy Grilled Citrus Chicken with Glaze
Grilled Citrus Chicken with Glaze is a tantalizing dish that celebrates bright flavors and juicy textures! The tender chicken marinated in fresh citrus juices, zesty herbs, and a touch of sweetness creates a fantastic balance that sparks joy at any meal. Every bite bursts with the refreshing essence of oranges, lemons, and limes combined with aromatic hints of garlic and rosemary, making it the perfect standout main course for dinner.
Table of Contents
I discovered this recipe on a warm summer evening while searching for something light yet satisfying. The enticing aroma that wafted through my kitchen as the chicken sizzled on the grill was simply unforgettable. It quickly became a family favorite. One of the best features of Healthy Grilled Citrus Chicken with Glaze is its simplicity—you’re just minutes away from a flavorful meal that feels special without being overly complicated.
Why You’ll Love This Recipe
- Simple & Quick: With a prep time of just 15 minutes and a cook time of 30 minutes, this dish fits effortlessly into a busy evening.
- Irresistible Flavor: The combination of citrus and spices creates a symphony of taste that your taste buds won’t forget.
- Eye-Catching Appeal: Your guests will be impressed when you serve this beautifully glazed chicken, crisp from the grill and gleaming with citrus goodness.
- Flexible Serving: Perfect for a cozy dinner, summer barbecue, or even meal prep for the week!
- Diet-Friendly Options: This recipe can easily be adapted for gluten-free or other dietary needs—just check your ingredient labels!
Ingredients You’ll Need
- 1.5-2 pounds chicken breasts: This is your main protein. Opt for boneless, skinless chicken for quick grilling. If you’re seeking alternatives, turkey breasts can work too.
- 1 cup fresh orange juice: Freshly squeezed provides the best flavor. You can also use bottled juice in a pinch, but fresh gives a brighter taste.
- 1 tablespoon orange zest: Adds a concentrated orange flavor. Be sure to avoid any white pith for a bitter taste; zest only the colored part of the peel.
- 1 large lemon juice and zest: Brightens up the marinade and balances the sweetness of the orange and glaze.
- 2 large limes juice and zest: These pack a punch of acidity that complements the other flavors. You can replace them with lemon if needed.
- 4 cloves garlic minced: Fresh garlic enhances the marinade with its amazing aroma.
- 2 shallots minced: Milder than onions, shallots add a sweet and delicate flavor to the marinade. Yellow onions can be a substitute if you don’t have shallots.
- 0.5 cup olive oil: This keeps the chicken moist while grilling and helps the flavors meld. You can swap it with avocado oil for a different taste.
- 2 tablespoons brown sugar: This brings sweetness to balance the citrus tang. Feel free to use coconut sugar for a healthier alternative.
- 0.5 teaspoon salt: Enhances all the flavors in the recipe.
- 0.5 teaspoon black pepper: Provides a touch of heat that rounds out the flavor profile.
- 1 tablespoon fresh rosemary: Fresh herbs elevate the dish. If you don’t have fresh, dried works in a pinch; just reduce the amount.
- 1 tablespoon dried parsley: Adds a splash of color and mild flavor. Fresh parsley can replace it; just double the amount.
- 1 teaspoon red pepper flakes: A dash of heat, adjust to your spice preference.
- 2 tablespoons honey for glaze: The final touch to sweeten and glaze the chicken as it finishes cooking.
How to Make Healthy Grilled Citrus Chicken with Glaze
Zest and Juice: Start by zesting all your citrus fruits—this helps unlock their bright flavors. Once zested, proceed to juice the orange, lemon, and limes. In a bowl, combine the citrus juice, zest, minced garlic, minced shallots, olive oil, brown sugar, salt, pepper, rosemary, parsley, and red pepper flakes. Whisk everything together until the sugar completely dissolves, creating a fragrant marinade.
Prepare the Chicken: If you’re using chicken breasts, pound them to an even thickness or butterfly them for uniform cooking. This step ensures that every piece cooks evenly on the grill. Remember to reserve half of the marinade in a separate container for your glaze later on.
Marinate the Chicken: Place the chicken in the remaining marinade inside a resealable plastic bag or shallow dish. Let it marinate in the refrigerator for at least 30 minutes, or up to 4 hours if you want a deeper infusion of flavor.
Make the Glaze: Take the reserved marinade and combine it with the honey in a small saucepan. Bring this mixture to a low simmer, allowing it to bubble gently for about 5-6 minutes. You’ll want to cook it until it thickens just enough to coat a spoon. Once thickened, set it aside to cool.
Preheat the Grill: While your glaze is cooling, preheat the grill to medium-high heat. It’s a good idea to brush the grates with some oil to prevent sticking, ensuring your chicken comes off cleanly.
Grill the Chicken: Remove the marinated chicken from the bag and place it on the preheated grill. Grill each side for about 6-7 minutes, keeping an eye on the internal temperature to reach 165°F at its thickest part. Perfectly grilled chicken will have beautiful char marks and be juicy throughout.
Brush with Glaze: In the last 1-2 minutes of cooking, use a basting brush to coat the chicken with your delicious honey-citrus glaze. This will add a beautiful shine and flavor boost!
Rest and Serve: Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing. This step is crucial as it allows the juices to redistribute, ensuring each bite is succulent.
Storing & Reheating
To store this delightful chicken, wrap it tightly in plastic wrap or place it in an airtight container at room temperature for up to 2 hours. For longer storage, refrigerate it for up to 3 days in a sealed container. If you want to keep it longer, freezing is an option—just ensure it’s tightly wrapped, and it can last up to 3 months. When it’s time to reheat, warm it in the oven at 350°F for about 15-20 minutes, or until heated through; a quick blast in the microwave is another option but may alter the texture slightly. Refresh the flavors with a touch of olive oil or a squeeze of fresh citrus before serving.
Chef’s Helpful Tips
- Avoid over-marinating the chicken; the acids from the citrus juices can start to break down the protein too much, leading to a mushy texture.
- For optimal results, use room temperature chicken before marinating for better absorption of flavors.
- Keep an eye on the glaze while simmering; it can thicken quickly!
- If you like extra spice, feel free to add more red pepper flakes or a dash of your favorite hot sauce to the marinade.
- This recipe scales up easily; just double the ingredients for more servings during gatherings!
Grilled Citrus Chicken with Glaze strikes the perfect balance between sweetness and acidity, making it a delightful highlight for your next family dinner or casual get-together. It’s not just about eating; it’s a celebration of flavors that everyone can enjoy! So try your hand at this crowd-pleaser, and don’t hesitate to mix up the herbs and spices for a personal twist. You’ll love how easily it comes together and how impressive it looks on the dinner table!
Recipe FAQs
Can I use bone-in chicken for this recipe?
Absolutely! Bone-in chicken will provide a richer flavor and remain moist. Just adjust the cooking time as it may take a little longer. Always ensure it reaches an internal temperature of 165°F for safety.
How can I make this recipe gluten-free?
All the ingredients listed are naturally gluten-free! Just be sure to check the labels on your olive oil and any store-bought condiments to ensure they are free from gluten.
Can I add different herbs to this recipe?
Definitely! This recipe is versatile—feel free to experiment with different herbs like thyme, oregano, or basil for unique flavor profiles. Just remember, fresh herbs will offer a brighter taste compared to dried.
Can I grill this chicken on a stovetop grill pan?
Yes! If grilling outside isn’t an option, a stovetop grill pan works well. Preheat the pan over medium-high heat and follow the same cooking instructions as you would on an outdoor grill for a delicious result.
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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
This Healthy Grilled Citrus Chicken with Glaze features an irresistible citrus blend and a simple prep process, making it the perfect option for a quick and wholesome meal.
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 the juices, zest, minced garlic, minced shallots, olive oil, brown sugar, salt, pepper, rosemary, parsley, and red pepper flakes in a bowl. Whisk until the sugar dissolves.
- Pound the chicken breasts to an even thickness or butterfly them for consistency. Reserve half of the marinade in another container for the glaze.
- Place the chicken into the remaining marinade in a resealable plastic bag or shallow dish. 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. Simmer on low heat for 5-6 minutes until thickened, then set aside to cool.
- Preheat the grill to medium-high heat and brush the grates with oil to prevent sticking.
- Remove the chicken from the marinade and place it on the grill. Cook for 6-7 minutes per side or until the internal temperature reaches 165°F.
- During the last 1-2 minutes of cooking, brush the chicken with the honey-citrus glaze using a basting brush.
- Remove the chicken from the grill and allow it to rest for 5 minutes before slicing and serving.
Notes
Make sure to marinate the chicken for at least 30 minutes for the best flavor.
Feel free to use different citrus fruits based on your preference or what’s available.
Nutrition
- Serving Size: 1 piece
- Calories: 350
- Sugar: 6g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 0g
- Protein: 30g
- Cholesterol: 90mg
