Grilled Chicken Recipe with Sage, Rosemary, and Garlic Dried Herb Rub
Grilled chicken with Sage, Rosemary, and Garlic Dried Herb Rub
(Makes 4 servings, recipe created by Kalyn using Judy and David’s Recipe for Dried Herb Rub.)
4 boneless, skinless chicken breasts
2 T Sage, Rosemary, and Garlic Dried Herb Rub
(or use 1 T dried sage, 1 tsp. dried rosemary, 1 tsp. dried garlic, and 1/2 tsp. sea salt)
2 T white wine vinegar
5 T extra-virgin olive oil
1 tsp. Dijon mustard
1 tsp. minced garlic (I used garlic puree in a jar)
Put the 2 T of dried herb rub (or the mixture of dried herbs listed above) into mortar and pestle and grind until crushed and powdered. (If you don’t have a mortar and pestle, put the herb rub or herb mixture in a plastic bag and crush with something heavy.) Rub chicken on both sides with the herb mixture, rubbing it in until all the dried herbs are used.
Put chicken in a Ziploc bag or flat plastic container. Whisk together marinade ingredients, then pour over chicken. Seal bag or container and marinate chicken in refrigerator all day. (If you’re home, turn it a few times, but it’s not essential.)
To cook, spray grill with nonstick spray or olive oil, then remove chicken from refrigerator and let it come to room temperature while gas or charcoal grill preheats to medium-high. (You can only hold your hand there for a few seconds at that temperture.) For grill marks, cook chicken 4-5 minutes on first side, then rotate and cook 4-5 minutes more before turning chicken over. Total cooking time will be 15-20 minutes, but chicken is done when it feels firm to the touch and is lightly browned on both sides. (Don’t talk on the phone and overcook the chicken like I did, although it still did taste great.) Serve hot.
South Beach Suggestions:
Lean chicken cooked on the grill like this is perfect for any phase of the South Beach Diet, or any low-glycemic eating plan. This chicken would make a great phase one dinner paired with Grilled Asparagus with Double Lemon and Parmesan and Mashed Cauliflower with Cheese and Dill.
More Tasty Grilled Chicken:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Rosemary Mustard Grilled Chicken or Zucchini
Grilled Chicken with Lemon, Capers, and Oregano
Grilled Fusion Chicken
Grilled Lime and Chile Chicken with Mango and Red Bell Pepper Salsa
Curried Chicken on the Grill with Cilantro Chutney
Red Chile Marinated Grilled Chicken from Simply Recipes
Grilled Chile-Lime-Ponzu Chicken from The Perfect Pantry
Grilled Chicken with Lemon and Oregano from The Recipe Girl
Chicken Schwarma from My Cooking Quest
Asian Style Grilled Chicken from Good Things Catered
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