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Healthy, Low-Fat Grilled Chicken Recipes & Marinades

grilled-chicken

Why Grill?

Grilling your chicken is one of the healthiest ways you can possibly cook it, resulting in a low-fat source of protein that's delicious and versatile. Serve whole grilled chicken breasts alongside steamed vegetables or atop brown rice, or slice them to include in salads or pasta dishes.

How to Grill

When grilling, use a meat thermometer to ensure the chicken is properly done. An internal temperature of 165 degrees Fahrenheit means your chicken breast is cooked all the way through and safe to eat. Alternatively, you can check the drippings from your meat as it cooks. When the juices run clear, the chicken is ready.

How to Flavor

To avoid dried out, tasteless chicken breasts, marinate them ahead of time to add flavor and moisture. Most low-fat salad dressings (such as balsamic vinaigrette, Italian, French, ranch, or even caesar) make great marinades as is, but if you're looking for something special, try one of the quick, tasty recipes below-all of which add zero fat. Happy grilling!

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Basic Honey Barbeque

Ingredients

  • 3/4 cup tomato ketchup
  • 2 Tbsp Worcester sauce
  • 2 Tbsp honey
  • 1 Tbsp lemon juice
  • 1/4 tsp hot sauce (or more, to taste)

Instructions

Combine all ingredients (except hot sauce) with wire whisk. Taste before adding hot sauce, and add gradually to ensure spiciness fits your personal taste. Marinate chicken 1 ½ hours before grilling.

Orange Ginger Marinade

Ingredients

  • 1/4 cup unsweetened orange juice
  • 2 Tbsp orange marmalade
  • 1 Tbsp red wine vinegar
  • 1/2 tsp grated ginger
  • 1/2 tsp grated orange zest
  • ½ tsp fresh black pepper
  • 1/4 tsp salt

Instructions

Combine all ingredients. Marinate chicken 30-45 minutes in airtight container or zip-lock bag before grilling. Brush chicken with excess marinade periodically during cooking.

grilled-chicken

Honey Mustard Marinade

Ingredients

  • ½ cup Dijon mustard
  • ½ cup white wine vinegar
  • 1/4 cup soy sauce
  • 2 Tbsp honey
  • 1 clove garlic

Instructions

Mince garlic and combine all ingredients. Marinate chicken 1 hour in airtight container or zip-lock bag before grilling.

Korean Barbeque Sauce

Ingredients

  • ½ cup soy sauce
  • ½ cup water
  • ½ cup white sugar
  • 1 Tbsp lemon juice
  • 1 tsp onion powder
  • 1 tsp ground ginger
  • 1 tsp red pepper flakes
  • 1 clove garlic
  • chili paste to taste (optional)

Instructions

Mince garlic. Combine soy sauce, water, sugar, onion powder, and ginger in saucepan with wire whisk and place over high heat. Bring to boiling, reduce heat to low, and simmer 5-7 minutes. Cool to room temperature, stir in all other in all other ingredients. Marinate chicken 2 hours before grilling.

Teriyaki Marinade

Ingredients

  • ½ cup soy sauce
  • 1/4 cup sherry
  • 3 Tbsp brown sugar
  • 2 tsp dry mustard
  • 1 tsp grated ginger
  • 2 cloves garlic

Instructions

Mash garlic, combine with all other ingredients. Marinate chicken at least 60 minutes before grilling.

Lemon Rosemary Marinade

Ingredients

  • 3/4 cup fresh lemon juice
  • 1 Tbsp water
  • 1 Tbsp honey
  • 2 Tbsp freshly ground black pepper
  • 1 Tbsp dried rosemary
  • 1 tsp dried sage
  • 1 tsp dried thyme
  • 1 tsp onion powder

Instructions

Combine all ingredients, and marinate chicken in airtight container or zip-lock bag about 3 hours before grilling.

Comments

Elaine on June 29, 2013:

Your recipes do not include the amount of chicken to use.

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las81071 on June 07, 2013:

you are giving me a lot of choices. Sounds great and you are making me hungry. :) I think the orange is catching my attention

InTuneWithCooking from Australia on December 14, 2011:

Great ideas, thanks for sharing!

William Odell from Upstate South Carolina on December 14, 2011:

Great Hub !! Will share with my friends...thank you !!!

andrebreynolds on August 08, 2011:

I love healthy recipes like this especially when we talk about chicken! Great hub! Very useful.

MICHELLE on July 05, 2011:

im having a first birthday party for my child and i will try these marinades they sound so good

Masha on June 06, 2010:

Hi I was wondering if u have any marinades or rubs that don't include sugar for those of us that are trying to cut down on sugars and carbs. Thanks so much ^_^

Kelly Kline Burnett from Fontana, WI on May 12, 2010:

Great ideas - perfect for grilling season coming up! Wonderful!

looseweightfast from Lyon on December 18, 2009:

Honey Mustard Marinade,.... YUMMM

ThePartyAnimal on August 07, 2009:

These all look great - I do the Teriyaki a lot of the time and that is great for meat too.

DJ Mirchi on July 17, 2008:

heya - i've been looking all over for simple tastie grill marinades like these...as we eat grill chkn almost every nite! i really like how these sound...will try out the honey mustard one tonite! thanx!

Stephanie on June 23, 2008:

I like all these marinades! I've got a bunch of chicken in the freezer, and have been looking for marinades to freeze with them so I can pull them out and have a simple meal ready with a limited amount of work - I'm lazy! :-) I'm planning on using at least the orange ginger marinade, and maybe some of the others as well. Thanks!

Maria C from Philippines on June 01, 2008:

I like the honey mustard sauce!

grill'n guy from San Diego on March 07, 2008:

Maddie,

I have been testing out Korean BBQ Sauce recipes for the past year and just have not found one that compares to what I generally find when we are eating out. Don't know whether this is about ingredients or cooking method but I plan to give yours a try. Thanks

Gerechten on January 27, 2008:

Having a website on recipes in The Netherlands, I am always interested in good articles about coooking. I like your hub, and will come back in the future.!

chabrenas from middle of France on January 25, 2008:

Great marinades, Maddie. That's the only way you might persuade me to eat breast meat. Juicy legs & wings for me. :=>

djtphn1 from Riverside County, California on January 23, 2008:

sounds delicious, I think I will try one of the marinades tonight...I was wondering what to cook, now I know. Thanks.

Hector Herrera from Dominican Republic on January 23, 2008:

Delicious. I am going to try it this weekend

Marc David on January 23, 2008:

Considering the amount of chicken I eat as a bodybuilder, these recipes are sheer genius! Many thanks.

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