Heart Healthy
Okra gets a texture makeover in this dish when this popular southern vegetable is transformed into a crunchy delight, pairing perfectly with simply seasoned citrus grilled chicken.
Print Recipe
Grilled Lemon-Garlic Chicken with Grilled Okra
-
Servings
4
-
Serving Size:
4
Ingredients
-
1/2 cup lemon juice -
6 to 8 clove garlic -
2 tablespoon rosemary -
1 teaspoon garlic powder -
2 tablespoon canola oil -
-
1 1/2 pound chicken breast -
1/4 teaspoon salt -
1/2 teaspoon pepper -
3 pounds okra
Directions
Tip: Click on step to mark as complete.
-
Meanwhile, in a large bowl, stir together the okra, remaining 1 tablespoon oil, and remaining 1/4 teaspoon pepper. -
Place the okra perpendicular to the grates, in a grill basket, or on skewers. Grill for 6 to 8 minutes, or until the okra are blistered and tender on each side. -
Serve with the chicken. -
In a small bowl, whisk together the lemon juice, garlic, rosemary, garlic powder, and 1 tablespoon oil. Put the chicken and the marinade in a large resealable bag. Seal tightly. Using your fingers on the outside of the bag, push the chicken to coat with the marinade. Refrigerate from 2 to 12 hours. -
When the chicken is ready, lightly coat the grill rack with cooking spray. Preheat the grill on high. -
Drain the chicken, discarding the marinade. Using paper towels, wipe most of it off the chicken. Sprinkle the chicken with the salt and 1/4 teaspoon pepper. Grill for 7 to 10 minutes, or until the chicken is no longer pink in the center and registers 165ËšF on a meat thermometer. Transfer to a plate. Cover with aluminum foil.
Cooking Tip: For an attractive presentation, grill lemon slices or lemon halves while grilling the chicken. Serve the chicken on top of the slices or the halves alongside for garnish.
Keep it Healthy: Looking for an unexpected appetizer to wow your guests with at your next barbecue? Serve grilled okra with a dipping sauce made of fat-free sour cream, green onions, dill, and lemon zest.
Tip: Bigger doesn’t necessarily mean better when it comes to selecting okra. For more tender okra, choose okra up to 4 inches long.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 338 | |
|---|---|---|
| Total Fat | 8.5 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 3.5 g | |
| Cholesterol | 109 mg | |
| Sodium | 512 mg | |
| Total Carbohydrate | 26 g | |
| Dietary Fiber | 11 g | |
| Sugars | 5 g | |
| Protein | 43 g | |
Dietary Exchanges
5 vegetable, 5 lean meat
-
Servings
4
-
Serving Size:
4
Ingredients
-
1/2 cup lemon juice -
6 to 8 clove garlic -
2 tablespoon rosemary -
1 teaspoon garlic powder -
2 tablespoon canola oil -
-
1 1/2 pound chicken breast -
1/4 teaspoon salt -
1/2 teaspoon pepper -
3 pounds okra
Directions
Tip: Click on step to mark as complete.
-
Meanwhile, in a large bowl, stir together the okra, remaining 1 tablespoon oil, and remaining 1/4 teaspoon pepper. -
Place the okra perpendicular to the grates, in a grill basket, or on skewers. Grill for 6 to 8 minutes, or until the okra are blistered and tender on each side. -
Serve with the chicken. -
In a small bowl, whisk together the lemon juice, garlic, rosemary, garlic powder, and 1 tablespoon oil. Put the chicken and the marinade in a large resealable bag. Seal tightly. Using your fingers on the outside of the bag, push the chicken to coat with the marinade. Refrigerate from 2 to 12 hours. -
When the chicken is ready, lightly coat the grill rack with cooking spray. Preheat the grill on high. -
Drain the chicken, discarding the marinade. Using paper towels, wipe most of it off the chicken. Sprinkle the chicken with the salt and 1/4 teaspoon pepper. Grill for 7 to 10 minutes, or until the chicken is no longer pink in the center and registers 165ËšF on a meat thermometer. Transfer to a plate. Cover with aluminum foil.
Cooking Tip: For an attractive presentation, grill lemon slices or lemon halves while grilling the chicken. Serve the chicken on top of the slices or the halves alongside for garnish.
Keep it Healthy: Looking for an unexpected appetizer to wow your guests with at your next barbecue? Serve grilled okra with a dipping sauce made of fat-free sour cream, green onions, dill, and lemon zest.
Tip: Bigger doesn’t necessarily mean better when it comes to selecting okra. For more tender okra, choose okra up to 4 inches long.
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