A tangy, zesty heart-healthy supermeal!
Table of Contents
Cilantro! Cilantro and coriander come from the same plant; cilantro refers to the leaves and stems and coriander is the dried seeds. Tangy and zesty, the leafy green herb has dazzled taste buds since the ancient days. When King Tut’s tomb was excavated in Egypt’s Valley of the Kings in 1922, 17 ounces of dried cilantro plants were found alongside the sarcophagus; Tut died in 1323 B.C. These days, cilantro is a mainstay of Thai kitchens, Russia will occasionally use coriander in place of caraway in breads, Germany and South Africa flavor their sausages with the herb and the Zuni tribes of North America have used the seeds to flavor chili and used the leaves for salad. Interestingly enough, cilantro is listed as one of the original ingredients in Coca-Cola.
Flavorful and versatile, cilantro is used in everything from guacamole to curry, and is a refreshing garnish used in stir-fries. The wonder herb was recently rated a superfood due to its lowering of blood sugar, reduction of stress and anxiety and antioxidant properties. Also, when combined with lime juice and chicken, you have just created the perfect heart-healthy super meal.
Is Cilantro Lime Chicken Healthy?
On average, the United States eats around 95 pounds of chicken per person each year, and it is the second most consumed meat in the world, close behind pork. The breast of the chicken is the leanest part and has the most protein by weight, compared to the fatty wings, thighs and legs. Ditch the skin for less fat content. The acid in the lime helps your stomach break down foods and contributes to overall gut health, too.
Interestingly enough, the taste of cilantro provokes mild controversy. While a majority of people claim to enjoy the taste, describing it as lemony and refreshing, others explain an aversion due to a soapy aftertaste. Studies have linked this divide to a genetic variant within our olfactory receptor genes. My mother has yet to enjoy a bowl of my homemade guacamole – she is a victim of the soapy taste gene, and I mash at least one bunch of cilantro in with the avocados.
INGREDIENTS
- 4 organic boneless skinless chicken breasts (6 oz each)
- Zest and juice of 1 lime (plus 1 lime cut into wedges for garnish)
- 1 tbsp olive oil
- 1/2 cup fresh cilantro, divided
- 2 cloves garlic, minced
- 1 tsp kosher salt
- Black pepper to taste
INSTRUCTIONS
Pound
Even out chicken thickness.
Marinate
Mix lime, cilantro, and seasonings; marinate chicken.
Grill
Cook chicken on the grill until charred and done.
Devour!
FAQs & Tips
Once cooked, this cilantro lime chicken should last up to 3 or 4 days in the fridge. Store in an airtight container. It can also be put into freezer bags and frozen for up to 3 months. Thaw thoroughly before reheating.
When reheating chicken, be sure to use the oven or sauté on the stove. The microwave will heat a cooked chicken’s moisture so rapidly that it will become tough and rubbery.
All chicken breasts are not created equally: a firm pounding will flatten the breast to an even shape. This will result in a thorough penetration of the marinade, a juicier and more tender breast and will prevent uneven cooking.
Marinating is an excellent way to add flavor to meat. The acid of the lime will work to break down the meat’s tissue, allowing more of the oil-cilantro-garlic flavor to moisten the chicken and produce a juicier end product. My dad was famous for marinating ribs in barbecue sauce overnight. But don’t marinate longer than overnight! Too long of a marinating sesh will cause too much tissue to break down, resulting in mushy meat. Not cool.
Serving Suggestions
Make this exactly how you want it; one breast per person should be enough. Put it on top of a bed of lettuce or some Baked Rice (perhaps Brown Rice Pilaf if you want to continue the super meal trend). You could also make it into a sandwich, or serve with a Bacon-Wrapped Baked Potato, roasted vegetables and a Caprese Salad. Serve with guacamole and beans for a Mexican theme, or throw in with coconut milk and rice for some Thai flare. This one can go any which way.
Cilantro Lime Chicken Breast (Grilled or Air Fryer)
Ingredients
- 4 organic boneless skinless chicken breasts 6 oz each
- Zest and juice of 1 lime plus 1 lime cut into wedges for garnish
- 1 tbsp olive oil
- 1/2 cup fresh cilantro divided
- 2 cloves garlic minced
- 1 tsp kosher salt
- Black pepper to taste
Instructions
-
Pound the thicker end of the chicken breasts to an even thickness using a meat mallet.
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Create the marinade by mixing lime juice, lime zest, olive oil, half of the chopped cilantro, minced garlic, kosher salt, and black pepper in a container or resealable bag.
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Marinate the chicken breasts in the mixture for at least 1 hour or overnight in the refrigerator, turning them halfway through.
-
Prepare the grill or grill pan by lightly oiling it and preheating to medium or medium-high heat.
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Grill the chicken for approximately 5 minutes on each side until it is well-charred and the internal temperature reaches 165°F.
-
Let the chicken rest on a platter, then squeeze fresh lime juice over it and garnish with the remaining cilantro.
Nutrition
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