Description
Tender, juicy, and packed with Mediterranean-inspired flavor, this grilled chicken recipe delivers restaurant-quality results in under 20 minutes. Perfectly marinated and charred to perfection, it’s a quick and healthy weeknight meal that can be paired with your favorite sides.
Ingredients
1¾ lbs boneless, skinless chicken breasts
6 tablespoons extra virgin olive oil (use a good-quality brand)
4 large garlic cloves, minced (about 2 tablespoons)
1 teaspoon dried thyme (or substitute rosemary for woodsy flavor)
½ teaspoon dried oregano (essential for the Mediterranean profile)
1¼ teaspoons salt (adjust to taste, especially if using salted garlic)
½ teaspoon freshly ground black pepper (preferably with a pepper mill)
1½ teaspoons lemon zest (use a microplane for fine shavings; don’t use lemon juice)
Instructions
Preheat an outdoor grill or grill pan to medium-high heat.
Place the chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness (approximately ½ inch / 1 cm).
In a bowl, whisk together the olive oil, minced garlic, thyme, oregano, salt, pepper, and lemon zest.
Add the chicken breasts to the marinade, turning to coat evenly. Cover and refrigerate to marinate for at least 4 hours, or overnight for best results.
Once the chicken is marinated, remove it from the fridge and let it sit at room temperature for 15-20 minutes before grilling.
Place the chicken on the preheated grill and cook for 5-7 minutes per side, depending on thickness, or until the internal temperature reaches 165°F (74°C) and there are nice sear marks.
Remove from the grill, let the chicken rest for 5 minutes, then serve.
Notes
Pounding the chicken ensures even cooking and prevents dryness.
Pounding the chicken ensures even cooking and prevents dryness.
This chicken can be prepared ahead of time and reheated, remaining juicy thanks to the olive oil marinade.
For a quick meal, serve with a side of grilled vegetables, a whole grain salad, or warm pita bread.
Feel free to customize the marinade by adding herbs like basil or oregano based on your preference.
- Prep Time: 20
- Cook Time: 15
- Category: Dinner
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 chicken breast
- Calories: 413
- Sugar: 1g
- Sodium: 5800mg
- Fat: 29g
- Saturated Fat: 4g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 42g
- Cholesterol: 85mg