Description
Succulent grilled chicken breast delivers a symphony of Mediterranean flavors that dance across your palate. Marinated with herbs and lemon, this protein-packed dish promises a delightful meal you’ll savor with each perfectly charred bite.
Ingredients
Scale
Protein:
- 1.75 pounds (794 grams) boneless skinless chicken breasts
- 2–4 cloves garlic (minced)
Marinade and Seasoning:
- 3 tablespoons olive oil
- 1.25 teaspoons kosher salt
- 0.5 teaspoon ground black pepper
- 2–3 tablespoons acid (lemon juice, lime juice, red wine vinegar, or balsamic vinegar)
Cooking Preparation:
- Oil for grilling
Instructions
- Prepare chicken breasts by placing them on a cutting board and gently flattening to an even ½-inch thickness using a meat mallet or rolling pin.
- Create small perforations across the chicken surface with a fork to enhance marinade absorption.
- Transfer chicken into a zip-top bag, combine with marinade ingredients, and ensure thorough coating by massaging the sealed bag. Position the bag in a container to catch potential drips.
- Allow chicken to marinate at ambient temperature for 30 minutes, or refrigerate up to 12 hours. Even a brief 15-minute marination provides flavor enhancement.
- Heat outdoor grill to high temperature (approximately 475°F). Remove chicken from refrigerator 10 minutes prior to grilling for consistent cooking.
- Clean and lightly oil grill grates to prevent sticking and create attractive grill marks.
- Extract chicken from marinade, letting excess drip off. Position chicken on grill with smooth side facing downward.
- Cover grill and cook for 4-5 minutes until chicken releases easily from grates.
- Carefully flip chicken and continue grilling for additional 4-8 minutes, monitoring internal temperature until it reaches 155-160°F.
- Transfer grilled chicken to a clean plate, allowing 5-minute resting period to redistribute internal juices.
- Optionally garnish with fresh herbs, squeeze of lemon juice, or sprinkle of crumbled feta before serving warm.
Notes
- Pound chicken evenly to ensure consistent cooking and prevent dry or tough spots, which can happen with uneven thickness.
- Poking holes helps marinade penetrate deeper, creating more flavorful and tender meat throughout the chicken.
- Marinating at room temperature speeds up absorption, but refrigeration allows deeper flavor development without bacterial risks.
- High grill heat creates beautiful grill marks and seals in juices, preventing the chicken from becoming dry and bland.
- Let chicken rest after grilling to redistribute internal juices, guaranteeing a moist and succulent final dish.
- Use a meat thermometer for precise doneness, avoiding guesswork and potential foodborne illness risks.
- Experiment with different marinade combinations like Mediterranean herbs, Asian-inspired soy sauce, or spicy chili blends to keep the recipe exciting and versatile.
- Prep Time: 40 minutes (includes pounding, poking holes, marinating for 30 minutes, and resting at room temperature for 10 minutes)
- Cook Time: 9–13 minutes
- Category: Lunch, Dinner
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 3
- Calories: 217 kcal
- Sugar: 0 g
- Sodium: 415 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 28 g
- Cholesterol: 70 mg