Smoky Grilled Chicken Filets (Great for Meal Prep!)
User Reviews
5
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Prep Time
30 mins
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Cook Time
15 mins
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Total Time
45 mins
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Servings
8 servings
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Calories
142 kcal
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Course
Main Course
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Cuisine
International
Smoky Grilled Chicken Filets (Great for Meal Prep!)
Description
Chicken breasts are pounded to create even fillets, which helps them cook uniformly. They are marinated in zesty Italian dressing to enhance moisture and flavor. A second glaze combines fresh lemon juice, honey, and liquid smoke to impart a balanced sweet and smoky profile that complements the chicken’s natural taste.
Grilling over medium-high heat for about 5-7 minutes per side develops a lightly charred surface with grill marks, cooking the chicken through without drying it out. Alternative cooking methods include air frying at 350°F with flipping halfway for a similar tender, smoky finish, or searing in a skillet on medium-high heat for a quick approach.
The lemon-honey marinade contributes bright acidity and sweetness that counterbalances the smoky notes, resulting in a flavorful, juicy chicken ideal for meal prep. Adjusting thickness ensures even doneness, and monitoring internal temperature keeps the chicken safe without overcooking.
Internal temperature of chicken should reach 155°F for safe cooking; carryover heat will raise it to the recommended 165°F without drying.Some marinade will remain unused; nutrition calculations consider only the marinade absorbed by the chicken.
Ingredients
- 2 lbs. chicken breast about 4 breasts, boneless
- 1/2 cup Italian dressing fat free, zesty, (128g
- 1 Tbsp liquid smoke 15g
- 2 Tbsp honey 42g
- 1 lemon freshly juiced, 35g
Instructions
To Marinate:
- Pound chicken to even thickness and cut into 8 fillets. Use a meat mallet or rolling pin to create more of a fillet shape, if desired. Add chicken to a large bowl or Ziplock bag with Italian dressing and toss to coat. Marinate for at least 30 minutes.
To Grill:
- Preheat the grill to 450 degrees F or to medium-high heat.
- In a small bowl, flat dish (big enough to dip the chicken in) combine the lemon juice, honey, and liquid smoke.
- Dip one fillet at a time into the lemon-honey marinade. Make sure to coat on both sides, then add to the greased grill.
- Cook for 5-7 minutes, then flip chicken fillets. Cook for another 5-7 minutes or until chicken has cooked through*. Cooking time will depend on the thickness of your chicken.
To Air Fry:
- Preheat air fryer to 350F. Spray air fryer basket then add chicken in a single layer (so they are not overlapping). Cook for 4-5 minutes, then flip and cook another 4-5 minutes or until chicken is cooked through*.
Stovetop Instructions:
- To cook on Stovetop:Heat a skillet to medium-high heat. Spray with nonstick cooking spray (or use a little oil). Add chicken. Cook for 5-7 minutes without moving. Flip chicken, spray again (or add more oil) and cook for another 5 or so minutes or until cooked through*.
Notes
- Ensure chicken reaches an internal temperature of 155°F; carryover cooking will bring it to 165°F safely without overdrying.
- About half the marinade is absorbed; nutritional estimates reflect only the absorbed portion.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 142 kcal
% Daily Value*
| Serving | 1/8 of chicken (84g) | |
| Calories | 142kcal | 7% |
| Carbohydrates | 3.7g | 1% |
| Protein | 25g | 50% |
| Fat | 3g | 5% |
| Saturated Fat | 0.6g | 3% |
| Sugar | 3.2g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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