| No Food Left Behind |

Red Meat-less Barbecue

Photography by Beth Warren

Chicken is a healthier protein to focus on during barbecue season. It’s a great alternative to red meat. Eating grilled chicken cutlets is a simple way to get a quality protein that’s also juicy and absolutely delicious. One 4-oz chicken cutlet packs 35 grams of protein which will surely leave you satisfied.

There are so many ways to ramp up the flavor. Make it easy to whip up a tasty dish by using one of the multiple premade spice blends available, or try an easy recipe like this one. It will fast become a family favorite.

Lemon, Thyme, and Rosemary Grilled Chicken
  • 4 chicken cutlets, trimmed of fat
  • juice of 2 lemons
  • 1 Tbsp lemon zest
  • 3 Tbsp olive oil
  • 2 Tbsp Dijon mustard
  • 3 cloves garlic, chopped
  • 5 sprigs thyme, leaves removed, plus more for garnish
  • 2 sprigs rosemary, leaves removed, plus more for garnish
  • 1 tsp sea salt
  • ½ tsp black pepper
  • red pepper flakes, to taste (optional)
  • parsley, for garnish (optional)

Pound each cutlet between two pieces of wax paper (or you can simply purchase thin cutlets).

In a small bowl, whisk lemon juice, zest, olive oil, mustard, garlic, thyme, rosemary, salt, pepper, and optional red pepper flakes. Place cutlets in a ziplock bag and add marinade. Put bag into a bowl to prevent leakage and place in the refrigerator overnight or for at least 4 hours and up to 24 hours.

Preheat grill to medium-high (or you can use a high-quality grill pan). When hot, place chicken cutlets on grill. Cook about 6 minutes on one side and then flip.

Begin checking the internal temperature with a meat thermometer. When the temperature reaches 165°F (74°C), remove cutlets and place on a foil-lined plate. (They will continue to cook for a bit after you take them off the grill.) Cover with foil for about 2 minutes.

Slice and serve with any pan juices. Garnish with more thyme, rosemary, and optional parsley.


To schedule a nutrition appointment with Beth virtually, or in the Brooklyn Flatbush or Jersey Shore Locations, email beth@bethwarrennutrition.com or call 347-292-1725. Most insurances accepted. You can also follow her at beth_warren for healthy eating motivation and recipes. Beth’s book, Secrets of a Kosher Girl (Post Hill 2018), is available on Amazon.


(Originally featured in Family Table, Issue 801)

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