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Healthy, Low-Fat Grilled Chicken Recipes & Marinades

Updated on March 8, 2011

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!

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.

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

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    • profile image

      Elaine 

      5 years ago

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

    • las81071 profile image

      las81071 

      5 years ago

      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 profile image

      InTuneWithCooking 

      6 years ago from Australia

      Great ideas, thanks for sharing!

    • Wmod514 profile image

      William Odell 

      6 years ago from Upstate South Carolina

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

    • andrebreynolds profile image

      andrebreynolds 

      7 years ago

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

    • profile image

      MICHELLE 

      7 years ago

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

    • profile image

      Masha 

      8 years ago

      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 ^_^

    • 4FoodSafety profile image

      Kelly Kline Burnett 

      8 years ago from Fontana, WI

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

    • looseweightfast profile image

      looseweightfast 

      8 years ago from Lyon

      Honey Mustard Marinade,.... YUMMM

    • ThePartyAnimal profile image

      ThePartyAnimal 

      9 years ago

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

    • profile image

      DJ Mirchi 

      10 years ago

      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!

    • profile image

      Stephanie 

      10 years ago

      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!

    • profile image

      Maria C 

      10 years ago from Philippines

      I like the honey mustard sauce!

    • grill'n guy profile image

      grill'n guy 

      10 years ago from San Diego

      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

    • profile image

      Gerechten 

      10 years ago

      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 profile image

      chabrenas 

      10 years ago from middle of France

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

    • djtphn1 profile image

      djtphn1 

      10 years ago from Riverside County, California

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

    • supercibor profile image

      Hector Herrera 

      10 years ago from Dominican Republic

      Delicious. I am going to try it this weekend

    • profile image

      Marc David 

      10 years ago

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

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