Description
This easy and flavorful grilled chicken breast recipe features a zesty marinade of olive oil, lemon juice, garlic, and herbs that tenderizes the chicken and infuses it with bold Mediterranean-inspired flavors. Perfect for a healthy main course, these juicy chicken breasts are grilled to perfection with beautiful char marks and a tender interior.
Ingredients
Scale
Marinade
- ¼ cup olive oil
- ¼ cup fresh lemon juice
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- ¼ teaspoon chili powder
- ½ teaspoon salt
- ½ teaspoon pepper
Chicken
- 4 boneless, skinless chicken breasts
Instructions
- Prepare Marinade: Combine the olive oil, lemon juice, minced garlic, dried oregano, chili powder, salt, and pepper in a small bowl. Whisk until the mixture is smooth and well blended, ensuring all flavors combine evenly.
- Flatten Chicken: Place the chicken breasts into a zip-top plastic bag. Using a meat mallet or rolling pin, gently pound the chicken until it is about ½-inch thick and even, which helps it cook uniformly on the grill.
- Marinate Chicken: Pour the prepared marinade into the bag with the chicken. Seal the bag tightly and place it inside a baking dish to catch any leaks. Turn the bag to coat all the chicken pieces thoroughly. Refrigerate and let marinate for 30 minutes to 2 hours to absorb all the flavors.
- Prepare Grill: Clean the grates of your gas or charcoal grill, or use an indoor grill pan if grilling indoors. Oil the grates lightly to prevent sticking, then heat the grill to medium-high temperature, about 375-450 degrees Fahrenheit.
- Grill Chicken: Remove the chicken breasts from the marinade, discarding any leftover marinade. Place the chicken on the hotter part of the grill for the first few minutes to get perfect grill marks and a nice sear. Then move the chicken to a cooler part of the grill to finish cooking. Grill the chicken for 5-8 minutes per side until the internal temperature reaches 165 degrees Fahrenheit and the chicken is cooked through.
- Rest and Serve: Once cooked, remove the chicken from the grill and let it rest for 5 minutes. This allows the juices to redistribute, ensuring moist and tender chicken when served.
Notes
- Serve the grilled chicken immediately or refrigerate for up to 3 days; it’s great for lunches, salads, pasta dishes, and sandwiches throughout the week.
- Discard any leftover marinade that the raw chicken has been in to avoid cross-contamination.
- For best results, use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F, preventing undercooking or drying out.
- If you don’t have a meat mallet, use a rolling pin or the bottom of a heavy pan to flatten the chicken evenly.
- For added smoky flavor, consider using charcoal or wood chips if using a grill.
Nutrition
- Serving Size: 1 chicken breast
- Calories: 280 kcal
- Sugar: 1 g
- Sodium: 450 mg
- Fat: 16 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0.5 g
- Protein: 30 g
- Cholesterol: 85 mg
