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Garlic and Spice Crusted Chicken

Yields1 ServingPrep Time10 minsCook Time10 minsTotal Time20 mins

One of the easiest and tastiest grilled chicken recipes! Packed with flavour from a delicious spice rub and done in less than 20 minutes!

Calories per serving - 382

 1 chicken breast
 ½ tsp minced garlic
 ¼ tsp paprika
 ¼ tsp chilli flakes
 ¼ tsp thyme (dry or fresh)
 ¼ tsp cumin powder
 ¼ tsp coriander seed powder
 ¼ tsp onion powder or fresh onion paste
 ½ lime juice
 1 tbsp olive oil
 salt to taste
 pepper to taste
1

Mix all the spices, garlic, lime juice and olive oil together in a bowl.

2

Massage the spice mixture into the chicken. I found that the chicken breast was a bit thick so I beat the area which was more uneven with a meal mallet till it was the same thickness as the rest of it. This is to ensure that the chicken cooks evenly and you don't get tough chewy bits on one side and uncooked chicken on the other. Marinade the chicken for as long as possible.

3

Heat up your grill or pan. Cook the chicken for around 4 minutes per side till it is just done. I usually let it rest for another 5 minutes before cutting into the meat.

4

It goes really well with our quinoa salad. Garnish with some lemon and you are all set!

Nutrition Facts

Serving Size 1 piece

Servings 1

Amount Per Serving
Calories 382
% Daily Value *
Total Fat 19.6g31%
Cholesterol 128mg43%
Sodium 688mg29%
Total Carbohydrate 7.1g3%

Dietary Fiber 3.1g13%
Sugars .7g
Protein 43.6g88%
Calcium 2%
Iron 10%
Vitamin D 1%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.