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Grilled Lemon Walnut Chicken

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Summer’s here and it’s time to light up the grill!  This Lemon Walnut Chicken is a delicious and easy summer dinner! You can start marinating the chicken in the morning, then grill it at dinnertime.

I use some walnut oil for this recipe, because it gives the dish a unique flavor and provides you with more omega-3 fatty acids than most other nut oils. Because raw oil maintains its nutritional integrity more than cooked, set some aside to use as a dressing for a salad to go along with your chicken*.

 

*Make sure not to use any that has been in contact with raw chicken.

Further Food Commentary:

The marinade for this chicken recipe combines polyphenol-rich olive and walnut oils, providing the body with more than just delicious flavor. In our standard American diet (the acronym “SAD” is an appropriate descriptor in many ways!), we consume high quantities of omega-6 fats (soybean, corn and safflower oil), but lack in monounsaturated and omega-3 polyunsaturated fats.

Studies of the Mediterranean Diet revealed that monounsaturated fats (olive, vegetable and sunflower oils, avocado) have a cardio-protective effect. Omega-3 polyunsaturated fats (walnut oil, flaxseeds, fatty fish) have been linked with reducing blood pressure, raising HDL, and lowering triglycerides. While enjoying this grilled lemon walnut chicken you will also reap the benefits of these two heart healthy fats!

By Megan Fahey, MS, Nutritionist
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Grilled Lemon Walnut Chicken

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:20 minutes
  • Servings: 4

Ingredients

For the chicken:
1 pound chicken thighs (boneless and skinless)
1 teaspoon lemon pepper
1/2 teaspoon pink Himalayan salt

 

For the marinade:
1/4 cup walnut oil
1/4 cup olive oil
1/4 cup fresh lemon juice
1 teaspoon pink himalayan salt
2 garlic cloves (crushed)
3 tablespoons green onion (chopped)

Suggested Pairings: Serve it with fruit, a salad, and potatoes or a different starch, for a complete easy meal.

Instructions

1. Sprinkle the raw chicken with lemon pepper and salt, and set it in a baking dish.
2. Whisk together all of the ingredients for the marinade and pour it over the chicken.

3. Cover the chicken and let it marinate until you’re ready to cook it (overnight would be ideal!)
4. Grill the chicken for 7-10 minutes on each side and make sure that it is completely cooked before removing it. (I closed the lid while it was cooking to keep the heat in.)
5. Remove the chicken from the heat and let it sit for a few minutes before serving. Enjoy!

1. Sprinkle the raw chicken with lemon pepper and salt, and set it in a baking dish. 2. Whisk together all of the ingredients for the marinade and pour it over the chicken. 3. Cover the chicken and let it marinate until you’re ready to cook it (overnight would be ideal!) 4. Grill the chicken for 7-10 minutes on each side and make sure that it is completely cooked before removing it. (I closed the lid while it was cooking to keep the heat in.) 5. Remove the chicken from the heat and let it sit for a few minutes before serving. Enjoy!

Nutrition Information

Per Serving:  Calories: 385; Total Fat: 32g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 94mg; Sodium: 815mg; Potassium: 318mg; Carbohydrate: 3g; Fiber: 0g; Sugar: 1g; Protein: 23g
Nutrition Bonus:   Vit C: 16%; Iron: 8%
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