Recipe: Grilled Fresh-Herbed Chicken With Summer Vegetables

Sometimes, a simple dish cooked on the grill hits the spot. Make this your go-to meal for when it’s hot outside and nothing sounds better than wholesome, fresh food. Start the marinade the night before or the morning of your meal so the fresh ingredients have enough time to do their tasty work.

Ingredients

For the marinade

• 2 tablespoons whole-grain mustard
• 2 tablespoons apple cider vinegar
• 1/4 cup extra virgin olive oil
• 2 garlic cloves, minced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh oregano, chopped
• 1 teaspoon fresh thyme, chopped
• 1 tablespoon sea salt
• 2 4-ounce to 6-ounce skinless, boneless chicken breasts

For the vegetables

• 1 red bell pepper
• 1 medium zucchini
• 1 red onion
• 2 tablespoons fresh basil, thinly sliced
• Juice 1/2 lemon
• 1/4 cup extra virgin olive oil
• 1/4 teaspoon plus one pinch sea salt

Directions

1. First, prepare the marinade for the chicken by whisking together all the ingredients in a large bowl. Place chicken breasts into a glass container, then pour marinade over the top. Cover and place in refrigerator to marinate for 6 to 8 hours or overnight.
2. When ready to make dinner, prep vegetables for the grill. Remove the stem and seeds from the pepper and cut into large strips. Cut zucchini in half length-wise. Cut onion into 4 wedges, making sure that part of the root is attached to each wedge. This will keep the onion from falling apart. Place all of vegetables in large mixing bowl, add the olive oil and 1/4 teaspoon salt, and toss to coat.
3. Prepare the grill and once hot, place chicken on one side of the grill, reserving the marinade. Cook for 3 to 4 minutes and then add vegetables to the other side of the grill. Continue grilling chicken for another 2 to 3 minutes and then flip. Grill the other side for another 5 to 7 minutes. Then, baste chicken with the marinade, place the top on the grill and cook for another 3 to 5 minutes.
4. While chicken is cooking, flip vegetables a few times to avoid burning. Once veggies are soft and tender, remove from grill and place on cutting board. Allow to cool until you can handle them, then cut into bite-sized pieces. Place in a bowl and toss with the basil, lemon juice and remaining salt (if needed).
5. To serve, divide the vegetables between two plates, slice the chicken and place on top of the veggies.

Ingredient health benefits

• Apple cider vinegar: You may or may not have heard about the supposed benefits of this twice-fermented apple juice. While some of them need further study, we do know that apple cider vinegar (ACV) is full of antioxidants that protect your cells from inflammation that can lead to diseases. And thanks to the fermentation process, it’s also a good source of probiotics, beneficial bacteria that keep your immune system in top shape and your digestion on track. Acetic acid, a natural compound found in ACV, clears the way for these good bacteria by helping to kill off the bad ones that can make you sick.
• Extra virgin olive oil: This ancient cooking oil is another ingredient that you’ve probably heard a lot about, and it’s definitely worthy of a space on your kitchen counter. Extra virgin olive oil is full of fat-soluble vitamins (like vitamin E and vitamin D) that support your health from head to toe. It also has heart-healthy fats that lower “bad” (LDL) cholesterol and raise “good” (HDL) cholesterol.
• Garlic: An allium of antiquity, garlic is considered by some to have reached superfood status. It may boost your immune system as part of a nutritious eating plan full of fruits and veggies. Garlic might even help lower your blood pressure, and it has natural properties that can kill harmful microbes that like to hitch a ride on your meals and snacks, like Salmonella.
• Chicken breast: It’s so commonplace in Western cuisine that it’s easy to forget that chicken breast is a high-quality choice of animal-based nutrition. A white meat, chicken breast is rich in vitamin K2, a type of vitamin K, and niacin, which your body can change into niacinamide (vitamin B3). Chicken is also a complete protein, meaning it has all the amino acids your body needs that it can’t produce on its own. And last but not least, this popular meat is high in heme (animal-based) iron for happy blood cells.
• Red bell peppers: A prudent pick that’s packed with plenty of perks! Red bell peppers are chock full of vitamin C, which supports your immunity and reduces inflammation — especially in chronic conditions like osteoarthritis. There are also essential vitamins, like vitamin A and vitamin B6 to protect your eyes and vision, as well as fiber for “smoother moves.” And anthocyanins, a type of plant-based pigment, promote good brain health.
• Zucchini: This summertime favorite is as versatile as it is nutritious. Vitamin C and fiber work together to maintain a healthy immune system and gut flora. Zucchini also has manganese, riboflavin (vitamin B2), folate (vitamin B9) and potassium. These nutrients are responsible for keeping many different body systems in working order, like your bones, blood cells and your heart. Zucchini even has carotenoids like zeaxanthin and lutein that preserve your eyes and vision.
• Onions: Though it may be a tearjerker, there are some things about onions that are worth celebrating. They’re loaded with prebiotics that feed the “good” bacteria in your gut, as well as fiber to help move things along. Onions are also full of free radical-fighting flavonoids. A flavonoid called quercetin, in particular, may fight harmful bacteria and support the health of your heart in key ways, like lowering inflammation and cholesterol.
• Basil: It’s easy to think of herbs as nothing more than flavor enhancers, but the truth is, many of them also have health benefits of their own. Basil is rich in antioxidants, and certain compounds can help improve your mood and decrease anxiety and stress. It’s also a surprising source of vitamin K, which promotes sturdy bones.

Nutrition information (per serving)

Serving = 1 breast with vegetables

Calories: 390
Fat: 24 g
Saturated fat: 4 g
Cholesterol: 60 mg
Fiber: 4 g
Protein: 32 g
Carbohydrate: 18 g
Sodium: 1,743 mg