Description
This flavorful grilled chicken breast recipe features a zesty marinade of olive oil, fresh lemon juice, garlic, and herbs, resulting in juicy, tender, and perfectly cooked chicken breasts with beautiful grill marks. Ideal for a quick weeknight dinner or meal prepping lunches and salads.
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 the marinade: Combine the olive oil, lemon juice, garlic, oregano, chili powder, salt, and pepper in a small bowl. Whisk until the mixture is well combined and uniform.
- Pound the chicken: Place the chicken breasts in a zip-top plastic bag and gently pound them with a meat mallet or rolling pin until they are an even thickness, approximately ½-inch thick, to ensure even cooking.
- Marinate the chicken: Pour the marinade into the bag with the chicken, seal it tightly, and place the bag in a baking dish to catch any leaks. Turn the bag gently to coat all the chicken pieces evenly and refrigerate for a minimum of 30 minutes up to 2 hours for best flavor.
- Prepare the grill: Clean the grates of your gas or charcoal grill thoroughly, or heat an indoor grill pan. Oil the grill grates lightly to prevent sticking and preheat the grill to medium-high heat, about 375 to 450 degrees Fahrenheit.
- Grill the chicken: Remove the chicken from the marinade and discard any leftover marinade. Place the chicken on the hotter part of the grill for a few minutes to get good grill marks and a sear. Then move the chicken to a lower heat area to continue cooking evenly. Grill each side for 5 to 8 minutes, or until the internal temperature reaches 165 degrees Fahrenheit ensuring the chicken is cooked through.
- Rest and serve: Remove the chicken from the grill and let it rest for 5 minutes before serving. This resting period allows the juices to redistribute, guaranteeing a juicy final result.
Notes
- Serve the grilled chicken immediately or refrigerate it to use later in lunches, salads, pasta dishes, or sandwiches throughout the week.
- Properly stored cooked chicken can be kept in the refrigerator for up to 3 days.
- The nutrition information accounts for all marinade ingredients, even though not all will be consumed.
- Pounding the chicken to an even thickness helps it cook evenly and prevents dryness.
- Using a meat thermometer ensures perfectly cooked chicken without guessing.
Nutrition
- Serving Size: 1 serving
- Calories: 220 kcal
- Sugar: 1 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 28 g
- Cholesterol: 75 mg
