With Canada Day (Monday) and the 4th of July quickly approaching, I thought it would be a good idea to share a super healthy barbecue meal. But if you want to indulge during these summer celebrations (and that’s totally okay) this dinner is perfect for any night — it’s my go-to summer meal!
I usually grill a chicken breast and assorted vegetables in a grill pan on the stove but I took a shot on the BBQ recently. Yes. I said BBQ. Ladies, don’t freak out. It is not as scary as it seems.
I am a pretty lucky girl and learned how to fire up the BBQ from The Grill-Master, aka my Dad. I was pretty surprised that it really is easy! I can’t say that I am 100% comfortable just yet, but this dinner did turn out quite well.
You’ll notice that the seasoning for the chicken is super simple. I am not a fan of drenching chicken in sauces and spices; chicken has a delicious flavor on its’ own when cooked properly, which this recipe will teach you how to do :)
But before I get to the recipe, here are some quick tips:
-Make sure your BBQ is clean.
-Wipe down your BBQ with a bit of olive oil just before grilling — so the chicken does not stick.
-Slice the chicken breasts lengthwise in order to make them thinner: this reduces the cooking time and helps the chicken to turn out moist and juicy… nobody likes dry, flavorless chicken!
Grilled Chicken & Veggies
Adapted from The Grill Master, aka my Dad
Ingredients (Makes 4 servings)
- 4 boneless, skinless chicken breasts
- 2 zucchini, cut lengthwise into 1/2 inch thick strips
- 2 peppers, cut into large pieces (about 8 pieces total)
- garlic salt, to taste
- pepper, to taste
- 2 tsp. olive oil, divided (plus more for grill)
1. Use 1 tsp. of olive oil to lightly coat the chicken breasts on both sides (a brush helps with this).
2. Use the other tsp. of olive oil to lightly coat the zucchini and peppers.
3. Sprinkle garlic salt and pepper on one side of the chicken.
4. Spray your BBQ with cooking spray.
5. Place your vegetables on the BBQ — flip the vegetables as you flip the chicken (detailed instructions below). You cannot mess the veggies up!
6. Place the chicken on the BBQ, seasoned side up.
7. As soon as noticeable grill marks have formed on the underside of the chicken (2-3 minutes), use tongs to flip the chicken to the other side.
8. Once grill marks have formed on this side (2-3 minutes), flip again but place in the opposite direction to form a “checkerboard.”
9. Once the checkerboard grill marks have formed on the underside (2-3 minutes), flip the chicken for the last time to complete the checkerboard marks on both sides of the chicken (2-3 minutes).
10. The grill marks are important because they help tell you that the chicken is cooked but not overcooking.
I cut the chicken breasts to be about 3/4 of an inch thick and they were done in 8 minutes. Thicker pieces can take up to 12 minutes to cook. Remember: the cooking time of the chicken will vary depending on the thickness of the breast… when in doubt, just cut into the chicken. If it is pink… not cooked.
That’s it! It sounds a little complicated but I swear you can do it :)
P.S. I am working on taking better food pics! I am sooo not a camera pro. Do you have any advice?