Planning a special Valentine’s Day dinner doesn’t have to mean hours in the kitchen or unhealthy, heavy meals. This High protein Valentine’s grilled chicken with herbs recipe is the perfect way to show your love with a delicious and nutritious meal. It’s quick, easy, and packed with flavor. The secret? A simple dry brining technique that makes the chicken incredibly juicy. Get ready to learn how to create flavorful grilled chicken that will impress your loved one in under 30 minutes!
Why You’ll Love This Juicy High-Protein Valentine’s Grilled Chicken Recipe
This recipe is more than just a simple grilled chicken; it’s a flavor-packed, healthy option that’s perfect for a romantic Valentine’s Day dinner.
The Unique Twist: The key to this recipe is dry brining. Before marinating, we’ll coat the chicken with kosher salt and let it sit uncovered in the refrigerator. This draws moisture to the surface, which then dissolves the salt. As the chicken sits, it reabsorbs the salty moisture, seasoning the meat deeply and denaturing the proteins to enhance moisture retention.
Quick and Easy: Ready in under 30 minutes, this recipe is perfect for a weeknight Valentine’s dinner.
Healthy and High-Protein: Lean chicken breast is a fantastic source of protein, making this a guilt-free and nutritious meal.
Impressive and Customizable: Show your loved one you care with a restaurant-quality dish that you can easily adapt to your favorite flavors.
Ingredients Needed
- 1 & 1/2 pounds skinless chicken breasts
- 1/3 cup extra virgin olive oil
- 3 cloves garlic (, minced)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons finely chopped fresh parsley
- 1 teaspoon finely chopped fresh thyme
- 1 teaspoon finely chopped fresh oregano
- 1 teaspoon finely chopped fresh rosemary
- 3 tablespoons lemon juice
- crushed red pepper flakes (, for heat, optional)
- a few teaspoons of mustard (, for tang, optional)
Ingredient Notes & Substitutions
Olive Oil: Extra virgin olive oil provides great flavor and healthy fats. You can substitute with avocado oil or another neutral oil if needed.
Herbs: Fresh herbs add the best flavor, but if you only have dried herbs, use about 1 teaspoon of dried herbs for every tablespoon of fresh herbs. A mix of Italian seasoning can also work.
Salt: Kosher salt is preferred for dry brining because it’s coarser and distributes evenly. Table salt can be used in a pinch, but use slightly less.
Dietary Needs: This recipe is naturally gluten-free and dairy-free. To reduce sodium, use low-sodium salt or skip the dry brining step.
How to Make High protein Valentine’s grilled chicken with herbs
Step 1: Preparing the Chicken
Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet, pound them to an even 1/2-inch thickness. This ensures even cooking and tenderizes the chicken. Aim for a uniform thickness across the entire breast.
Step 2: Dry Brining
Generously sprinkle kosher salt over both sides of the chicken breasts. Place the chicken on a wire rack set over a baking sheet and refrigerate, uncovered, for 1-2 hours. This dry brining process is key to juicy chicken. Before marinating, pat the chicken dry with paper towels to remove excess moisture.
Step 3: Marinating the Chicken
Place the dry-brined chicken in a large resealable ziploc bag. Add the olive oil, minced garlic, salt, black pepper, parsley, thyme, oregano, rosemary, lemon juice, crushed red pepper flakes (if using), and mustard (if using). Massage the bag to evenly coat the chicken with the marinade. Seal the bag and refrigerate for at least 4 hours, or ideally overnight, for the best flavor. The longer it marinates, the more flavorful it will be!
Step 4: Grilling the Chicken
Preheat your outdoor grill to medium-high heat. Make sure the grill grates are clean and lightly oiled to prevent sticking. Place the marinated chicken directly on the hot grill and cook for about 5 minutes. Flip and cook for another 5 minutes, or until a meat thermometer registers 165°F. The chicken should have nice grill marks and feel firm to the touch. Using a meat thermometer is the best way to ensure it’s cooked through without being dry.
Step 5: Resting and Serving
Transfer the grilled chicken to a plate and let it rest for a few minutes before slicing. Resting allows the juices to redistribute throughout the meat, resulting in juicier chicken. Slice and serve immediately!
High-Protein Side Dish Pairings
To make this a complete and satisfying high-protein meal, consider pairing the grilled chicken with one of these side dishes:
- Quinoa Salad with Black Beans and Corn: A flavorful and nutritious option that adds fiber and plant-based protein.
- Grilled Asparagus with Parmesan Cheese: Simple, elegant, and complements the grilled chicken perfectly.
- Lentil Soup: A hearty and comforting soup that’s packed with protein and fiber.
- Greek Yogurt with Berries: A light and refreshing option that provides a boost of protein and antioxidants.
Pro Tips & Troubleshooting
Pro Tips
- Use a meat mallet to ensure even thickness for even cooking.
- Don’t skip the dry brining step for maximum juiciness and flavor.
- Marinate the chicken overnight for the best flavor.
- Use a meat thermometer to ensure the chicken is cooked through (165°F).
- Let the chicken rest for a few minutes before slicing.
- Clean and oil the grill grates to prevent sticking.
Common Mistakes to Avoid
- Over-marinating the chicken, which can make it mushy.
- Not using a meat thermometer, leading to overcooked or undercooked chicken.
- Skipping the resting period, resulting in dry chicken.
- Using too high of heat, which can burn the outside before the inside is cooked.
Serving & Storage
Serving Ideas
Serve this grilled chicken with a side of grilled vegetables like asparagus, zucchini, or bell peppers. A light and refreshing salad is also a great choice. Pair it with a glass of white wine or sparkling water. Garnish with fresh herbs and a lemon wedge for an extra touch of elegance.
Storage and Make-Ahead
Store leftover grilled chicken in an airtight container in the refrigerator for up to 3-4 days. Freeze cooked chicken for up to 2-3 months. Thaw overnight in the refrigerator before reheating. Reheat gently in a skillet or microwave to avoid drying it out.
Valentine’s Day Serving Suggestions
For a special Valentine’s Day presentation, serve the grilled chicken over a bed of creamy risotto or alongside roasted root vegetables for a colorful and flavorful meal. Considering a complete vegan meal? You might like Tuscan Vegan Gnocchi for a romantic, plant-based option.
Conclusion
This High protein Valentine’s grilled chicken with herbs is a fantastic choice for a romantic and healthy dinner. It’s juicy, flavorful, high-protein, and easy to make, even for beginner cooks. The dry brine is a simple step that makes a world of difference. Feel free to experiment with different herbs and spices to create your own unique flavor combinations. You can also try baking or pan-searing the chicken if you don’t have access to a grill. Print this recipe, share it with friends, and explore other delicious chicken recipes on my site! For another flavorful dish, check out my recipe for Thai lettuce wraps!
FAQ
How long should I marinate the chicken for the best flavor?
Ideally, marinate the chicken for at least 4 hours or overnight for the most intense flavor.
What temperature should the grilled chicken reach to be safely cooked?
The internal temperature of the chicken should reach 165°F (74°C) to be safely cooked.
Can I use dried herbs if I don’t have fresh ones?
Yes, you can use dried herbs. Use about 1 teaspoon of dried herbs for every tablespoon of fresh herbs.
How can I prevent the chicken from sticking to the grill?
Make sure your grill is clean and well-oiled. You can also use a grill mat.
How do I store leftover grilled chicken breasts?
Store leftover chicken in an airtight container in the refrigerator for up to 3-4 days.
What are some good side dish options to serve with this chicken?
Grilled vegetables, salads, quinoa, or roasted potatoes are all great options. Speaking of potatoes, have you considered vegan potato salad?
Can I freeze the marinated chicken?
Yes, you can freeze the marinated chicken. Place it in a freezer-safe bag or container and freeze for up to 2-3 months. If you’re looking for other Valentine’s Day inspiration, you might like this heart-shaped strawberry mousse, too!
Juicy High-Protein Valentine’s Grilled Chicken Recipe
Ingredients
Method
- Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet, pound them to an even 1/2-inch thickness. This ensures even cooking and tenderizes the chicken. Aim for a uniform thickness across the entire breast.
- Generously sprinkle kosher salt over both sides of the chicken breasts. Place the chicken on a wire rack set over a baking sheet and refrigerate, uncovered, for 1-2 hours. This dry brining process is key to juicy chicken. Before marinating, pat the chicken dry with paper towels to remove excess moisture.
- Place the dry-brined chicken in a large resealable ziploc bag. Add the olive oil, minced garlic, salt, black pepper, parsley, thyme, oregano, rosemary, lemon juice, crushed red pepper flakes (if using), and mustard (if using). Massage the bag to evenly coat the chicken with the marinade. Seal the bag and refrigerate for at least 4 hours, or ideally overnight, for the best flavor. The longer it marinates, the more flavorful it will be!
- Preheat your outdoor grill to medium-high heat. Make sure the grill grates are clean and lightly oiled to prevent sticking. Place the marinated chicken directly on the hot grill and cook for about 5 minutes. Flip and cook for another 5 minutes, or until a meat thermometer registers 165°F. The chicken should have nice grill marks and feel firm to the touch. Using a meat thermometer is the best way to ensure it's cooked through without being dry.
- Transfer the grilled chicken to a plate and let it rest for a few minutes before slicing. Resting allows the juices to redistribute throughout the meat, resulting in juicier chicken. Slice and serve immediately!
Notes
Lia Monet is a food blogger, recipe developer, and the founder of EasyAsMeals, a food blog focused on easy recipes, quick dinners, and everyday home cooking. She creates tested, family-friendly recipes using simple ingredients to help busy families cook affordable and delicious meals at home.
