Description
Transform dry chicken into juicy, flavorful meals with this simple homemade marinade. Using a balance of acid, fat, and aromatics, this recipe ensures tender poultry whether grilled, baked, or pan-seared.
Ingredients
Scale
- 1/2 cup Extra Virgin Olive Oil
- 4–5 cloves Fresh Garlic, minced
- 1/4 cup Fresh Lemon Juice
- 1/4 cup Soy Sauce (or Tamari for gluten-free)
- 2 tablespoons Honey or Maple Syrup
- 1 teaspoon Dried Oregano
- 1/2 teaspoon Black Pepper, freshly cracked
- 1/2 teaspoon Red Pepper Flakes (optional)
- 1/2 teaspoon Salt
- Boneless, skinless chicken breasts or thighs
Instructions
- Prep the chicken: Pound breasts to even thickness and pat dry with paper towels.
- Whisk the marinade: In a small bowl, combine olive oil, lemon juice, soy sauce, honey, garlic, oregano, black pepper, red pepper flakes, and salt. Whisk until emulsified.
- Combine and coat: Pour marinade over chicken. Toss to coat thoroughly or place in a ziplock bag, squeeze out air, and massage marinade into meat.
- Marinate: Refrigerate for 30 minutes to 4 hours for breasts, or up to 12 hours for thighs. Do not exceed 24 hours.
- Prep for cooking: Remove chicken from fridge 15 minutes before cooking to bring to room temperature. Preheat oven, grill, or pan to medium-high heat.
- Cook: Grill 6-7 minutes per side, bake at 400°F for 20-25 minutes, or pan-sear 5-6 minutes per side. Cook until internal temperature reaches 165°F.
- Rest: Let chicken rest for 5 minutes before slicing to allow juices to redistribute.
Notes
Do not over-marinate chicken breasts as the acid can make them mushy. Always use a meat thermometer to avoid overcooking; pull chicken at 160°F as residual heat will bring it to 165°F. If making a sauce, reserve a portion of marinade before it touches raw chicken and boil it for 2-3 minutes to kill bacteria.
- Prep Time: 5 minutes
- Cook Time: 20-25 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast or
- Calories: 250
- Sugar: 4
- Sodium: 600
- Fat: 15
- Saturated Fat: 2
- Carbohydrates: 5
- Protein: 20
Keywords: chicken marinade, juicy chicken, homemade marinade, grilled chicken, healthy dinner, easy chicken recipe, gluten-free chicken