High Protein Recipe: Mediterranean Grilled Chicken

Cooking Information:

• Prep Time: 10 minutes (+ 2 hours marinating)
• Cook Time: 15-20 minutes
• Total Time: 30 minutes (+ marinating)
• Servings: 4
• Calories: 185 per serving
• Macros per serving: 32g protein, 3g carbs, 8g fat

Ingredients:For the Marinade:

• 1/4 cup extra virgin olive oil
• Juice of 2 lemons
• 4 cloves garlic, minced
• 2 tablespoons dried oregano
• 1 tablespoon dried basil
• 1 teaspoon sumac (optional)
• 1 teaspoon black pepper
• 1/2 teaspoon sea salt

For the Chicken:

• 4 (6-8 oz) chicken breasts
• Fresh parsley for garnish
• Lemon wedges for serving

Instructions:

Prepare the Marinade:

1. In a bowl, whisk together olive oil, lemon juice, minced garlic
2. Add oregano, basil, sumac, pepper, and salt
3. Whisk until well combined

Prepare the Chicken:

1. Score chicken breasts in a crosshatch pattern (1/4 inch deep)
2. Place chicken in a large zip-top bag or dish
3. Pour marinade over chicken, ensuring even coating
4. Seal and refrigerate for 2-4 hours

Prepare for Cooking:

1. Remove chicken from refrigerator 30 minutes before cooking
2. Preheat grill or grill pan to medium-high heat
3. Remove chicken from marinade, discarding excess

Cook:

1. Place chicken on hot grill
2. Cook for 6-7 minutes per side
3. Press gently with spatula for better grill marks
4. Cook until internal temperature reaches 165°F (74°C)

Rest and Serve:

1. Let rest for 5 minutes
2. Garnish with fresh parsley
3. Serve with lemon wedges

Pro Tips:

• Don't skip scoring the chicken - it helps marinade penetration
• Oil your grill grates well to prevent sticking
• For meal prep, slice and store with a splash of lemon juice

‍