American · Lunch · Dinner
Herb-Marinated Grilled Chicken Breast
Grilled Chicken Breast
Juicy chicken breasts soaked in a bright lemon, garlic and fresh herb marinade, then grilled until lightly charred. A lean, high-protein main that goes with almost any side.
- Prep
- 40 min
- Cook
- 14 min
- Total
- 54 min
- Serves
- 4
Calories come from: Carbs 4% · Fat 35% · Protein 61%
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Ingredients
For 4 servings- 4 medium (about 1.5 lb)680 gBoneless skinless chicken breasts
- 1 1/2 tbsp20 gOlive oil
- 3 tbsp (about 1 lemon)45 gLemon juice
- 1 tspLemon zest
- 3 cloves9 gGarlic, minced
- 1/4 cup15 gFresh parsley, chopped
- 1 tbspFresh rosemary, finely chopped
- 1 tbspFresh thyme leaves
- 1 tspDried oregano
- 3/4 tspSalt
- 1/2 tspBlack pepper, ground
Steps
- 1
Place the chicken breasts between two sheets of baking paper and pound the thicker ends to an even thickness of about 2 cm.
- 2
In a bowl, whisk the olive oil, lemon juice, lemon zest, garlic, parsley, rosemary, thyme, oregano, salt and pepper.
- 3
Put the chicken in a shallow dish or zip bag, pour over the marinade and turn to coat.
- 4
Refrigerate for at least 30 minutes (up to 4 hours).
- 5
Preheat the grill or grill pan to medium-high and lightly oil the grates.
- 6
Lift the chicken from the marinade, letting excess drip off, and discard the leftover marinade.
- 7
Grill for 6 to 7 minutes without moving.
- 8
Flip and grill for another 5 to 7 minutes, until the centre reaches 74 °C / 165 °F on a meat thermometer.
- 9
Rest the chicken on a board for 5 minutes before slicing.
Swaps, storage and make-ahead
Swaps
- Use boneless skinless chicken thighs instead of breasts for a juicier, more forgiving cut, grilling a few minutes longer until they reach 74 °C / 165 °F.
- Swap the fresh rosemary and thyme for 1 tsp each of dried herbs if fresh ones are hard to find.
- Replace the lemon juice with the same amount of lime juice or red wine vinegar for a different tang.
- Cook the chicken in a lightly oiled skillet or under the oven broiler if you don't have a grill or grill pan.
Storage
Refrigerate leftover chicken in an airtight container within 2 hours of cooking and eat within 3 to 4 days, reheating until steaming hot or serving cold sliced over salads. Cooked chicken can be frozen for up to about 3 months and thawed overnight in the fridge.
Make ahead
Whisk the marinade up to a day ahead and keep it covered in the fridge, and pound the chicken in advance too. Marinate the chicken in the fridge for up to 4 hours before grilling, since longer in the lemon juice can make it mushy.
Nutrition values are for the recipe as written.
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Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (195 g) | Per 100 g | |
|---|---|---|
| Calories | 258 kcal | 132 kcal |
| Protein | 38.6 g | 19.8 g |
| Carbohydrates | 2.4 g | 1.2 g |
| of which sugars | 0.4 g | 0.2 g |
| Fiber | 0.6 g | 0.3 g |
| Fat | 9.6 g | 4.9 g |
| of which saturated | 1.7 g | 0.9 g |
| Sodium | 468 mg | 240 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
