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Top-down view of raw chicken fillets being coated in olive oil, dried green oregano, minced garlic, and red pepper flakes.
FL Recipes

Perfect Mediterranean Grilled Chicken

Juicy Mediterranean Grilled Chicken featuring deep, dark brown grill marks, a heavily textured oregano-garlic crust, blistered cherry tomatoes, and fresh lemon. A naturally low-carb, restaurant-quality dinner perfect for weeknights.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Course: Dinner, Main Course
Cuisine: American, Mediterranean
Calories: 310

Ingredients
  

Mediterranean Grilled Chicken Ingredients
  • 4 boneless skinless chicken breast fillets About 1.5 lbs (680g) total.
  • 3 tbsp extra virgin olive oil Divided for tomatoes and chicken.
  • 2 tbsp dried green oregano
  • 4 cloves garlic Minced (about 1 tbsp / 15g).
  • 1 tsp red pepper flakes
  • 1 tsp kosher salt
  • 0.5 tsp black pepper
  • 1 pint cherry tomatoes Whole.
  • 1 large fresh lemon Cut into wedges.
  • 0.25 cup fresh flat-leaf parsley sprigs Roughly torn.

Equipment

  • 1 Cast-Iron Grill Pan Essential for creating deep, dark brown grill marks.
  • 1 Baking Sheet Used to roast and blister the cherry tomatoes.
  • 1 Meat Thermometer To ensure chicken reaches an internal temperature of 165°F (74°C).

Method
 

Cooking Instructions
  1. Preheat your oven to 425°F (220°C). Place 1 pint (250g) of cherry tomatoes on a baking sheet and drizzle with 1 tbsp (15ml) of olive oil. Roast for 12-15 minutes until you see wrinkled, blistered skins with slight charring. Remove from the oven and set aside.
  2. In a large mixing bowl, combine 2 tbsp (30ml) of olive oil, 2 tbsp (6g) dried green oregano, 1 tbsp (15g) minced garlic, 1 tsp (2g) red pepper flakes, 1 tsp (6g) kosher salt, and 1/2 tsp (1g) black pepper. Add the 4 chicken breast fillets to the bowl. Massage the thick herb paste into the meat, ensuring every millimeter is coated.
  3. Preheat your grill pan or outdoor grill over medium-high heat until it is smoking hot. Lay the chicken breast fillets down and do not move them for 5-6 minutes. Once deep, dark brown grill marks have formed, flip the fillets and cook for another 5-6 minutes until the internal temperature reaches 165°F (74°C).
  4. Transfer the hot chicken to a clean serving platter. Let the meat rest for 5 minutes so the surface begins glistening with olive oil and cooking juices. Scattered the roasted, blistered cherry tomatoes around the chicken. Finish with bright yellow fresh lemon wedges and scattered fresh flat-leaf parsley sprigs.

Nutrition

Calories: 310kcalProtein: 36gFat: 15gFiber: 2g

Notes

Preheat the Grill Thoroughly: Scorching hot grates are necessary for deep, dark brown grill marks.
Do Not Move the Meat: Let the chicken sear undisturbed so the crust doesn't tear.
Rest for Glistening Juices: Resting prevents the natural juices from bleeding out.
Keyword Grilled Chicken Breast,healthy dinner,Mediterranean Grilled Chicken

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