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The Washington Post

Lemon- and Oregano-Rubbed Grilled Chicken

Lemon- and Oregano-Rubbed Grilled Chicken 4.000
Jul 19, 2006

Flattening chicken breast halves serves two purposes: It provides more surface area to rub in the Greek-influenced seasoning, and it ensures that the chicken cooks quickly. Serve with rice or parsleyed orzo and a tomato-feta salad.


Servings: 4
Ingredients
  • 5 teaspoons grated lemon rind
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 teaspoons dried oregano
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon water
  • 2 cloves garlic
  • 4 (20 to 24 ounces) skinless, boneless chicken halves, pounded to 1/4 inch thick
  • 1 lemon, cut into 4 wedges
  • 2 tablespoons chopped flat-leaf parsley

Directions

If using a gas grill, preheat the grill to medium. If using a charcoal grill, start the charcoal or wood briquettes. When the briquettes are ready, distribute them evenly under the cooking area for direct heat. Oil the grate.

Meanwhile, in a small bowl, add the lemon rind, oil, oregano, salt, pepper, water and garlic and mix to combine. Rub the mixture evenly over both sides of the chicken. Grill for 3 minutes on each side or until cooked through (the juices should run clear, without a hint of pink). Transfer to a serving platter. Squeeze a lemon wedge over each piece of chicken and sprinkle with parsley. Serve immediately.

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Recipe Source

Adapted from "Cooking Light Chicken," edited by Heather Averett (Oxmoor House, 2006, $17.95).

Tested by Marcia Kramer.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 140


% Daily Values*

Total Fat: 5g 8%

Saturated Fat: 1g 5%

Cholesterol: 53mg 18%

Sodium: 424mg 18%

Total Carbohydrates: 4g 1%

Dietary Fiber: 1g 4%

Sugar: n/a

Protein: 22g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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