This recipe combines the zesty flavors of lemon, garlic, and herbs with the savory flavors produced in the grilling process. It is tasty and healthy.

Grilled Chicken Breast

Credit lyule4ik

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Reasons to make this recipe

• Easy: This recipe requires a short prep and cooks in minutes, making it perfect for busy weeknights.
• Healthy and Nutritious: Lean chicken breast, marinated in olive oil and herbs, provides a protein-packed, low-fat meal rich in Mediterranean flavors.
• Versatile: It pairs well with almost any side dish for a complete, balanced meal.
• Flavorful: The marinade infuses the chicken with zesty lemon, garlic, and herbs.

What is marinated chicken breast?

Grilled marinated chicken breasts are a dish in which chicken breasts soak in a flavorful marinade of olive oil, lemon juice, garlic, and herbs. 

Later, we grill the chicken, and the result is delicious.

Where does this recipe come from?

This recipe is inspired by Mediterranean cuisine, which is known for its use of fresh herbs, citrus, and olive oil. Marinating is a cooking technique used throughout the Mediterranean region.

It is a good example of eating a healthy and delicious meal.

What is Grilling?

Grilling is a culinary technique where food is cooked directly over an exposed flame or heat source. It gives food a distinctive smoky flavor and a desirable sear to the meals’ exterior.

What can you do if you don’t have a Grill?

• Broil your food in the oven, but watch it closely so it doesn’t burn. 
• Use a stovetop grill pan. 
• Use a cast iron skillet.

Grilled Marinated Chicken Breast

Credit Natali

What is Marinating?

• Marinating is a culinary technique to soak foods, typically meat or vegetables, in a seasoned liquid mixture (marinade) to enhance flavor and tenderness.
• Immerse the food in a marinade. This liquid can have herbs and spices, oils and acids like vinegar or citrus juice, and even sweeteners. I do not recommend using sweeteners unless they are low-calorie, like stevia. It is easy to use large quantities and lose the healthy benefits of this technique. 
• Put your marinated meals and meats in the fridge to prevent bacteria growth. I recommend you use proven recipes and experiment with herbs and spices to reach your desired taste. 

Here is a short guide to marinades:

• Short Marination (30 minutes to 2 hours): For simple marinades containing acidic ingredients like vinegar, lemon juice, or yogurt, shorter Marination (30 minutes to 2 hours) is often sufficient. It prevents the acidity from breaking down the chicken fibers excessively.
• Extended Marination (2 hours to overnight): If your marinade includes milder acids or enzymatic ingredients like buttermilk, you can marinate the chicken longer, even overnight. It allows the meat to develop a richer and more robust flavor.

• Caution with Acidic Ingredients: Be cautious when using highly acidic ingredients for an extended period, as they can start to denature the proteins excessively, affecting the texture of the chicken.

• Food Safety: Always marinate chicken in the refrigerator. If you were to marinate at room temperature, you run the risk of bacteria contamination. If you are marinating for an extended period, using a non-reactive container (glass, stainless steel, or food-grade plastic) is advisable.

• Brining vs. Marinating: Brining involves soaking chicken in a saltwater solution and is generally done for a shorter time (a few hours) to enhance moisture and tenderness.
• Frozen Chicken: If you are marinating frozen chicken, allow it to thaw in the refrigerator while marinating. Do not marinate chicken at room temperature. 

Let’s get on to the recipe since we got that out of the way.

Ingredients

Chicken Breasts Drawing

Credit Alberto Conde Kitchen in the Med

• Four boneless, skinless chicken breasts
• 1/4 cup olive oil
• Three cloves garlic, minced
• One teaspoon dried oregano
• One teaspoon of dried thyme
• One teaspoon paprika
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions

1. Combine lemon juice, olive oil, parsley, garlic, paprika, and oregano in a large plastic food storage bag.
2. Pierce the chicken with a fork several times and sprinkle with salt and pepper. Add the chicken to the bag, coat it with the dressing, and marinate in the fridge for forty-five minutes to two days. The longer you keep it in the refrigerator, the stronger the taste develops. 
3. Take the chicken out of the bag and grill or broil each side for 5-6 minutes until thoroughly cooked.

Suggestions for Serving

• Over a Greek Salad: Pair the chicken with a fresh Greek salad of cucumbers, tomatoes, olives, and feta.
• With Tzatziki Sauce: Serve alongside a cool and creamy tzatziki sauce for dipping, adding a tangy contrast to the grilled flavors. Here is my recipe for Tzatziki:
• In a Wrap: Slice the chicken and stuff it into a pita or flatbread with lettuce, tomatoes, and a drizzle of garlic sauce.
• With Roasted Vegetables: For a complete, balanced dish, serve it with a side of roasted Mediterranean vegetables like zucchini, bell peppers, and cherry tomatoes.
• On a Bed of Couscous or Quinoa: Lay the chicken breast over couscous or quinoa, adding a drizzle of extra lemon juice and a sprinkle of fresh herbs for extra flavor.

Chicken Breasts Drawing

Credit Alberto Conde Kitchen in the Med

Tips and ideas

• Marinate in Advance: For the best flavor, marinate the chicken for at least 2 hours or overnight. This allows the herbs and spices to penetrate the meat deeply.
• Use Fresh Herbs: For a more vibrant and aromatic taste, use fresh herbs like rosemary, thyme, and oregano in the marinade.
• Avoid Overcooking: Grill the chicken over medium heat to prevent it from drying out. Use a meat thermometer to ensure it reaches an internal temperature of 165°F (74°C).
• Try Different Marinades: Switch up the flavors by adding ingredients like honey, mustard, or balsamic vinegar to the marinade for a sweet and tangy twist.
• Rest the Chicken: Let the grilled chicken rest for a few minutes before slicing. This helps retain its juices, keeping it moist and flavorful.
• Use as a Meal Prep Option: Cook a batch of this chicken at the start of the week. It works perfectly in salads, wraps, or grain bowls for quick, healthy meals.
• Top with a Sauce: For added flavor, enhance the dish by topping it with a simple sauce like chimichurri, pesto, or a lemon-garlic drizzle.
• Grill in Batches: If you’re cooking for a crowd, grill the chicken in batches to avoid overcrowding the grill. This ensures even cooking and a perfect char.

Chicken Breast Marinated in Chili, Lime, and Mango

Credit Neha Mathur

Grilled marinated chicken FAQ

1. How long should I marinate the chicken?
For the best flavor, marinate the chicken for at least 2 hours. For a more intense taste, marinate it overnight in the refrigerator.

2. Can I use other cuts of chicken?
Yes, you can use thighs, drumsticks, or even wings. Adjust the cooking time accordingly, as different cuts require different cooking times.

3. Can I cook this without a grill?
Absolutely! Use a grill pan on the stovetop or an oven broiler. You can also bake the chicken at 400°F (200°C) until it reaches an internal temperature of 165°F (74°C).

If you are using the oven, watch out for overcooking.

4. What if I don’t have fresh herbs?
You can use dried herbs if fresh ones aren’t available. Use about one-third of the amount, as dried herbs are more concentrated in flavor.

5. How do I prevent the chicken from drying out?
Grill over medium heat and use a meat thermometer to avoid overcooking. Remove the chicken from the grill when it reaches an internal temperature of 165°F (74°C).

6. Can I freeze marinated chicken?
Yes, place the marinated chicken in a freezer-safe bag and freeze for up to 3 months. Thaw it in the refrigerator before grilling.

7. What side dishes go well with this chicken?
Serve with sides like Greek salad, roasted vegetables, couscous, or rice.

8. Can I use this marinade on other proteins?
Yes, this marinade works well with other proteins like shrimp, beef, or tofu, adapting the cooking times as needed.

9. How do I know when the chicken is done?
Use a meat thermometer to check that the internal temperature has reached 165°F (74°C). The juices should also run clear.

10. Is this dish suitable for meal prep?
Yes, grilled marinated chicken stores well in the refrigerator for up to 4 days. Reheat gently on the stovetop or microwave to quickly get your meals throughout the week.

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