Intro to Cooking: Fourth of July Grilled Chicken

Ah, the Fourth of July. Hot dogs on the grill. Potato salad – heavy on the mayonnaise. Parades. Way too much beer. Red, white, and blue cupcakes. And the reckless abuse of fireworks.

By Michelle

On a day that’s all about indulging, it’s nice to lighten it up… just a little bit. Not too much, of course. Hot dogs and potato salad taste delicious, but that bloated feeling afterwards? Not so delicious, that’s for sure. Convince your crew to make some of this grilled chicken instead. Why?

One serving of chicken, about the size of the palm of your hand, contains 22 grams of protein. One serving only has between 100 and 130 calories, with very, very few of those coming from fat. Chicken is also a great source of iron, a nutrient that women tend to be deficient in.

So clear a little spot on the grill for a chicken breast or two.

Fourth of July Grilled Chicken

You’ll need…

• 3-4 chicken breasts (or more, depending on how many you’ll be serving)
• 2-3 limes, juiced
• 1-2 lemons, juiced
• 1-2 teaspoons soy sauce
• 1-2 tablespoons hot sauce

Topping

• 1 tomato, chopped
• 1 red onion, chopped
• 1 jalapeño, seeded and chopped
• 1 lime, juiced

How to make it…

In a small pan, place the chicken breasts so they aren’t overlapping. In a small bowl, combine the lime and lemon juice, soy sauce, and hot sauce. Pour over chicken breasts and allow to marinate for 20-30 minutes. Heat your grill to medium heat and cook for about 5 minutes on each side (or until done in the middle).

While the chicken is cooking, chop up the tomato, red onion, and jalapeño. Combine in a small bowl with the juice of one lime. When the chicken is done, serve with this fresh salsa on top and enjoy!