Description

This Grilled Chicken Marinade recipe features a flavorful blend of olive oil, lemon juice, soy sauce, balsamic vinegar, and a mix of spices. It offers two versatile cooking options: grilling for a smoky, charred finish or stovetop cooking for a golden, juicy texture. Perfect for a quick and delicious meal, this marinade infuses the chicken with a balance of tangy, sweet, and savory notes, making it an ideal choice for weeknight dinners or weekend barbecues.

Ingredients

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Marinade Ingredients

1/3 cup olive oil
3 tablespoons lemon juice
2 tablespoons reduced sodium soy sauce
2 tablespoons balsamic vinegar
2 tablespoons brown sugar
1 tablespoon Dijon mustard
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 1/2 teaspoons salt
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon paprika
1/2 teaspoon black pepper
1/2 teaspoon red pepper flakes

Main Ingredient

1 1/2 pounds boneless skinless chicken breasts or thighs, pounded to an even thickness

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Instructions

Prepare the Marinade: Whisk together olive oil, lemon juice, soy sauce, balsamic vinegar, brown sugar, Dijon mustard, onion powder, garlic powder, salt, dried basil, dried oregano, dried thyme, paprika, black pepper, and red pepper flakes in a freezer bag or glass bowl. Add the pounded chicken pieces and turn to coat thoroughly. Marinate for at least 30 minutes at room temperature or up to 12 hours in the refrigerator for the best flavor.
Rest the Chicken: When ready to cook, remove the chicken from the refrigerator and let it sit at room temperature for 15 to 30 minutes to ensure even cooking.
Cook on the Grill: Preheat your grill to 400°F (204°C). Clean and grease the grill grates to prevent sticking. Place the marinade-coated chicken on the grill and cook undisturbed for 5 to 7 minutes per side, or until an internal thermometer inserted into the thickest part of the chicken reads 165°F (74°C). Once cooked, let the chicken rest for 5 minutes before slicing to retain juices.
Cook on the Stovetop: Alternatively, heat 1 tablespoon of olive oil in a large non-stick or cast-iron skillet over medium-high heat until very hot. Add the marinated chicken pieces and cook undisturbed for 3 to 4 minutes on one side until it develops a deep golden color, then flip and continue to cook until fully cooked through (internal temperature reaches 165°F/74°C).

Notes

Marinating the chicken longer (up to 12 hours) enhances the flavor and tenderness.
Allowing the chicken to rest at room temperature before cooking promotes even cooking.
Use a meat thermometer to ensure chicken is safely cooked to 165°F (74°C).
If grilling, make sure the grill grates are clean and well-greased to prevent sticking.
Pounding chicken to an even thickness ensures even cooking and better texture.

Nutrition

Serving Size: 1 serving (about 4 oz chicken)
Calories: 220
Sugar: 4 g
Sodium: 320 mg
Fat: 11 g
Saturated Fat: 1.5 g
Unsaturated Fat: 9 g
Trans Fat: 0 g
Carbohydrates: 6 g
Fiber: 0.5 g
Protein: 26 g
Cholesterol: 70 mg