Mediterranean Grilled Chicken

Discover the mouthwatering magic of Mediterranean Grilled Chicken, a recipe that tantalizes taste buds and embraces healthy dining. With an irresistible blend of tender, free-range chicken paired with a medley of zesty and aromatic flavors, get ready to savor every bite while understanding the secrets of creating a grilled chicken dish that's both delicious and nourishing. In this article, we'll take you through a step-by-step journey of Mediterranean Grilled Chicken, from ingredient selection to the final, flavorful feast. Dive into a world of culinary delight, and make your next meal a Mediterranean masterpiece!

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Health Benefits of Free-Range Chicken

Before we dive into the details of this Mediterranean Grilled Chicken recipe, let's take a moment to appreciate the health benefits of using free-range chicken. Unlike conventionally raised poultry, free-range chickens are allowed to roam and forage outdoors, leading to four notable advantages:

1. Lower Fat Content: Free-range chicken has a lower fat content than conventionally raised chicken, making it a heart-healthy choice.
2. Higher Nutrient Levels: Free-range chickens tend to have higher levels of essential nutrients, such as omega-3 fatty acids and vitamins A and E, due to their varied diet.
3. No Hormones or Antibiotics: Free-range chickens are raised without hormones and antibiotics, which are commonly used in industrial poultry farming.
4. Better Taste and Texture: Many people find that free-range chicken has a superior taste and texture, making it a preferred option for culinary enthusiasts.

Cooking Tips

• Low and Slow: Cooking pasture-raised meats, like free-range chicken, low and slow is the key to achieving tender results. This method allows the meat to cook evenly and retain its moisture, resulting in a juicy and flavorful outcome.
• Chicken Cooking Temperature Table: To avoid undercooking or overcooking your chicken, refer to the following temperature guide:
• Chicken Breasts: Cook to an internal temperature of 165°F (74°C).
• Chicken Thighs and Drumsticks: Cook to an internal temperature of 175°F (80°C).
• Other Tips:
• Use a meat thermometer to ensure the chicken is cooked to the right temperature.
• Let the chicken rest for a few minutes after grilling to allow the juices to redistribute, ensuring a succulent bite.

Ingredients

• Free-Range Chicken (Leg/Thigh or Breast): The star of the show, free-range chicken offers a rich, meaty flavor that combines well with the marinade.
• Lemon Juice: Lemon juice brings a zesty, tangy flavor to the dish and helps tenderize the chicken.
• Olive Oil: Olive oil adds a luscious, silky texture and a pleasant, fruity undertone to the marinade.
• Garlic: Garlic infuses the marinade with its signature robust flavor, enhancing the overall taste of the dish.
• Salt: Salt is essential for seasoning the chicken and enhancing the flavors of the other ingredients.

List of Tools

• Ziplock bag
• Casserole dish or cookie sheet
• Grill (charcoal, pellet, or gas)
• Meat thermometer
• Serving platter
• Gravy dish

How to Make Instructions

1. If using frozen chicken, make sure to thaw it first and then place it in a ziplock bag.
2. Pour two-thirds of the marinade (lemon juice, olive oil, garlic, and salt blended until smooth) into the bag with the chicken. Massage the chicken, ensuring it's fully coated. For optimal flavor, marinate for a minimum of two hours. Reserve one-third of the marinade for later.
3. Preheat your oven to 275°F (135°C).
4. Place the marinated chicken parts in a casserole dish or on a cookie sheet, and let them bake in the preheated oven for one hour. This low and slow cooking process helps tenderize the meat.
5. While the chicken is in the oven, preheat your grill to high heat. Whether you're using charcoal, pellet, or gas, ensure it's hot and ready for grilling.
6. Once the chicken has finished baking, remove it from the oven and immediately transfer it to the preheated grill. This ensures that the meat stays hot and maintains its juiciness.
7. Grill the chicken for approximately 10 minutes per side, aiming for a beautiful brown char on the skin. Use a meat thermometer to check the internal temperature of the chicken, ensuring it reaches the appropriate temperature based on the cut you're using (165°F for breasts and 175°F for thighs and drumsticks).
8. Place the grilled chicken on a serving platter, and drizzle some of the reserved marinade over the top. You may also sprinkle some fresh herbs like rosemary or parsley over the top as well. Leave the remaining marinade in a gravy dish on the table for diners to add to their taste.
9. Serve your Mediterranean Grilled Chicken with your favorite side dishes, such as hummus, wild rice, tomato salad, or small red potatoes. The combination of flavors is simply delightful.
10. Enjoy your homemade Mediterranean Grilled Chicken!

How to Store

To store any leftover Mediterranean Grilled Chicken, allow it to cool to room temperature, then refrigerate it in an airtight container. It should be consumed within 4-5 days to ensure freshness. You can also freeze the chicken for longer storage, but be sure to use suitable freezer bags or containers to prevent freezer burn.

Variations on the Recipe

While this recipe is already bursting with flavor, you can add your personal touch to create unique variations:

• Herb-Marinated Chicken: Incorporate fresh herbs like rosemary, thyme, or oregano into the marinade for an herbal twist.
• Spicy Kick: If you enjoy some heat, add red pepper flakes or cayenne pepper to the marinade for a spicy Mediterranean flair.
• Greek Yogurt Marinade: Mix Greek yogurt with garlic, lemon, and herbs for a creamy and tangy marinade.
• Mediterranean Salad: Serve the grilled chicken over a bed of Mediterranean salad with fresh veggies and feta cheese.

Questions and Answers

Q1: Can I use boneless, skinless chicken breasts for this recipe?
A1: Absolutely! Boneless, skinless chicken breasts work well in this recipe. Just be sure to adjust the cooking time to reach an internal temperature of 165°F (74°C).

Q2: Can I use a grill pan if I don't have an outdoor grill?
A2: Yes, you can use a grill pan on your stovetop. Heat it to high heat and follow the same grilling instructions as mentioned in the recipe.

Q3: What sides go best with Mediterranean Grilled Chicken?
A3: Mediterranean-inspired sides such as hummus, tabbouleh, pita bread, and a cucumber-tomato salad make excellent choices to complement the flavors of the chicken.

FULL RECIPE

Ingredients

• 3.0 lbs Free-Range Chicken (Leg/Thigh or Breast)
• 1-1/2 cups Lemon Juice
• 3/4 cup Olive Oil
• 7 cloves Garlic
• 1-1/2 teaspoons Salt

Instructions

1. If using frozen chicken, make sure to thaw it first and then place it in a ziplock bag.
2. Pour two-thirds of the marinade (lemon juice, olive oil, garlic, and salt blended until smooth) into the bag with the chicken. Massage the chicken, ensuring it's fully coated. For optimal flavor, marinate for a minimum of two hours. Reserve one-third of the marinade for later.
3. Preheat your oven to 275°F (135°C).
4. Place the marinated chicken parts in a casserole dish or on a cookie sheet, and let them bake in the preheated oven for one hour. This low and slow cooking process helps tenderize the meat.
5. While the chicken is in the oven, preheat your grill to high heat. Whether you're using charcoal, pellet, or gas, ensure it's hot and ready for grilling.
6. Once the chicken has finished baking, remove it from the oven and immediately transfer it to the preheated grill. This ensures that the meat stays hot and maintains its juiciness.
7. Grill the chicken for approximately 10 minutes per side, aiming for a beautiful brown char on the skin. Use a meat thermometer to check the internal temperature of the chicken, ensuring it reaches the appropriate temperature based on the cut you're using (165°F for breasts and 175°F for thighs and drumsticks).
8. Place the grilled chicken on a serving platter, and drizzle some of the reserved marinade over the top. You may also sprinkle some fresh herbs like rosemary or parsley over the top as well. Leave the remaining marinade in a gravy dish on the table for diners to add to their taste.
9. Serve your Mediterranean Grilled Chicken with your favorite side dishes, such as hummus, wild rice, tomato salad, or small red potatoes. The combination of flavors is simply delightful.
10. Enjoy your homemade Mediterranean Grilled Chicken!

Here's to healthy, happy living from all of us to all of you!