Heart-Healthy Pollo a la Brasa

Discover a lighter twist on a Peruvian classic with this Heart-Healthy Pollo a la Brasa recipe. Packed with bold, smoky flavors and a zesty marinade made from fresh lime juice, low-sodium soy sauce, and aromatic spices like cumin and smoked paprika, this dish delivers all the savory satisfaction without the added guilt. By using skinless, boneless chicken breasts and baking instead of traditional roasting, this recipe keeps things lean while maintaining the signature charred flavors. A quick simmer of the leftover marinade with red onion creates a luscious finishing sauce, perfectly complementing the tender, juicy chicken. Garnished with fresh cilantro for a burst of freshness, this wholesome dish is easy to prepare in just 45 minutes and perfect for a family dinner or meal prep.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces skinless, boneless chicken breasts
• 3 tablespoons fresh lime juice
• 2 tablespoons extra virgin olive oil
• 2 tablespoons low-sodium soy sauce
• 3 pieces garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 2 tablespoons fresh cilantro, chopped
• 1 piece Red onion, thinly sliced

Directions

Step 1

Begin by preparing the marinade. In a large mixing bowl, combine the lime juice, olive oil, soy sauce, minced garlic, cumin, smoked paprika, dried oregano, and black pepper. Whisk these ingredients together until they are well incorporated.

Step 2

Add the chicken breasts to the marinade, ensuring each piece is well coated. Cover the bowl with plastic wrap and refrigerate for at least one hour, allowing the flavors to soak into the chicken.

Step 3

Preheat your oven to 400°F (200°C). Place a wire rack on top of a baking sheet to allow for even cooking.

Step 4

Remove the marinated chicken from the refrigerator and place each piece on the wire rack. Reserve the leftover marinade.

Step 5

Bake the chicken in the preheated oven for 25 to 30 minutes or until the internal temperature reaches 165°F (75°C). For added crispiness, turn on the broiler for the last 2 minutes of cooking.

Step 6

While the chicken is baking, pour the leftover marinade into a small saucepan. Add the sliced red onion and bring the mixture to a boil. Simmer for about 5 minutes until the onions soften and the sauce thickens slightly.

Step 7

Remove the chicken from the oven and let it rest for about 5 minutes. This makes slicing easier and allows the juices to redistribute, ensuring moistness throughout.

Step 8

Serve each chicken breast topped with a spoonful of the cooked onion marinade and sprinkle freshly chopped cilantro over the top for an extra burst of freshness.

Nutrition Facts

Serving size	927.6 grams (927.6g)

Amount per serving	% Daily Value*
Calories	1497

Total Fat 54.10g	69%
Saturated Fat 11.10g	55%
Polyunsaturated Fat NaNg
Cholesterol 592mg	197%
Sodium 1528mg	66%
Total Carbohydrate 22.60g	8%
Dietary Fiber 4.00g	14%
Total Sugars 5.70g
Protein 222.70g	445%

Vitamin D 7IU	35%
Calcium 170mg	13%
Iron 11mg	59%
Potassium 2143mg	46%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.2%

Protein: 60.7%

Carbs: 6.2%