Grilled chicken breast is ubiquitous on lunch and dinner menus around here. It is frequently served on salads and skewers, and in sandwiches and tortillas.
Grilling enhances flavor, so we grill outside on most days, or if needed, inside on a grill pan.
Grilled chicken breast is something we keep on hand pretty much all of the time. It is frequently found on our dinner plate – sometimes rubbed with spices, sometimes sauced up (or both), and accompanied with a vegetable side or two and a salad. We love it on some good bread slathered with aioli or pesto along with bacon, crispy lettuce and a slab of fresh heirloom tomato from the garden. Or we will chop it up to scatter over nachos or fold into tortillas with lazy salsa spooned all over for a snack with friends. Sometimes we thread bite-sized pieces threaded onto bamboo or metal skewers and serve them right off the grill with some kind of dipping sauce, like BBQ or something Asian inspired.
A high source of protein, it’s a staple in most healthy diets. Chicken breast is very lean, thus very easy to overcook. We usually take the step to brine chicken before cooking to help prevent drying out during the cooking process. It’s also pretty bland, so we marinate it to impart flavor.
About the marinade
What’s important about this marinade is there is no acid in it. We don’t like to marinate with citrus juices or vinegars because we want to allow enough time to impart flavor into the chicken without breaking down the protein. The acid in marinades will denature or ‘cook’ the protein a bit, like Ceviche. While the result for Ceviche is amazing, for chicken breast, not so much – it comes out kind of rubbery.
To get the subtle brightness of lemon that enhances flavor, use the zest instead of the juice. The essence of the citrus comes from the oils in its skin. Save the rest of the zested lemon to squeeze over the grilled chicken after it comes off the grill. The lemon juices mix with the natural juices of the chicken and brighten up the whole dish. Magic!
Grilled Chicken Breast
Equipment
- Frying pan, grill pan or grill
- Gallon Ziploc bag
- Tongs
Ingredients
- 2 lbs boneless skinless chicken breasts pounded flat (about 1/2" thickness), or cut into 2" pieces for skewers
Marinade
- 1/4 C olive oil extra virgin
- 2 cloves garlic chopped
- zest of 1 lemon save the juice for later
- 2 Tbsp dried oregano
- 1 tsp salt kosher
- 1 tsp pepper fresh cracked
- 1 pinch red pepper flakes optional
Instructions
- Make the marinade. Install all marinade ingredients into Ziploc bag. Mix to combine.
- Install chicken in the Ziploc bag. Toss to ensure chicken is coated. Put in refrigerator for 2 hours, or overnight.
- (If making skewers) Soak some bamboo skewers in water at least 30 minutes prior to threading chicken onto them for grilling.
- Bring chicken to room temperature, about 30 minutes prior to grilling.
- Remove chicken from marinade, thread on skewers (if using), and cook over medium-high heat, turning frequently, about 10-15 minutes. Remove to a plate to let rest, at least 5 minutes before serving.