Description
This flavorful Grilled Chicken Marinade recipe features a zesty blend of olive oil, lemon juice, soy sauce, and aromatic herbs and spices, perfect for tenderizing and enhancing boneless, skinless chicken breasts or thighs. Marinate your chicken and cook it either on the grill for a smoky char or on the stove in a skillet for a golden crust, making it a versatile and easy meal option.
Ingredients
Scale
Chicken
- 1 1/2 pounds boneless skinless chicken breasts or thighs, pounded to an even thickness
Marinade
- 1/3 cup olive oil
- 3 tablespoons lemon juice
- 2 tablespoons reduced sodium soy sauce
- 2 tablespoons balsamic vinegar
- 2 tablespoons brown sugar
- 1 tablespoon Dijon mustard
- 1 1/2 teaspoons onion powder
- 1 1/2 teaspoons garlic powder
- 1 1/2 teaspoons salt
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon pepper
- 1/2 teaspoon red pepper flakes
Instructions
- Prepare the Marinade: Whisk together olive oil, lemon juice, soy sauce, balsamic vinegar, brown sugar, Dijon mustard, onion powder, garlic powder, salt, dried basil, dried oregano, dried thyme, paprika, pepper, and red pepper flakes in a freezer bag or glass bowl. Add the pounded chicken to the marinade and turn to coat fully. Marinate for 30 minutes at room temperature or refrigerate for up to 12 hours for more flavor.
- Rest the Chicken: When ready to cook, remove the chicken from the refrigerator and let it rest at room temperature for 15 to 30 minutes to ensure even cooking temperature.
- Grill the Chicken: Preheat your grill to 400°F (204°C), then clean and grease the grates. Place the chicken on the grill and cook undisturbed for 5 to 7 minutes per side, or until an internal thermometer inserted into the thickest part reads 165°F (74°C). Remove from grill and let the chicken rest for 5 minutes before slicing.
- Cook on the Stove: Heat 1 tablespoon olive oil in a large non-stick or cast-iron skillet over medium-high heat until very hot. Add the marinated chicken and cook undisturbed for 3 to 4 minutes on one side until deeply golden. Flip and cook the other side until cooked through and the internal temperature reaches 165°F (74°C).
Notes
- Marinating the chicken longer than 30 minutes (up to 12 hours) enhances the flavor and tenderness.
- Allowing chicken to rest before and after cooking helps to retain juices and improve texture.
- Use a meat thermometer to ensure chicken is safely cooked to 165°F.
- If grilling, clean and oil grill grates beforehand to prevent sticking.
- The marinade can also be used for chicken thighs, drumsticks, or even turkey breast.
Nutrition
- Serving Size: 1 serving (approx. 4 oz cooked chicken)
- Calories: 220
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7.5 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 0.5 g
- Protein: 28 g
- Cholesterol: 70 mg
