Ah, summer! The time for barbecues, friendly gatherings, and delicious grilled delights. One of my absolute favorite recipes to whip up during the warmer months is a succulent Grilled Chicken Marinade. It’s sweet, tangy, and has just the right amount of kick – trust me, every bite will have you thinking of sunshine and cozy evenings on the patio. The best part? It’s incredibly easy to make, which means more time to enjoy your friends and family instead of being stuck in the kitchen!
I remember the first time I made this marinade; it was for a backyard BBQ. I was a bit nervous about grilling chicken because, let’s be honest, there’s nothing worse than dry, overcooked chicken. But once I trusted this marinade, I felt like a grilling guru! The chicken was juicy, flavorful, and a huge hit. Since then, it has become a staple in my recipe collection. Let’s dive into this delightful dish, shall we?
What’s in Grilled Chicken Marinade?
– Boneless, skinless chicken breasts: The star of the show! They’re lean and cook quickly, perfect for an easy weeknight dinner or a weekend BBQ.
– Olive oil: Not only does this add healthy fat, but it also helps to keep the chicken moist while grilling. Extra virgin olive oil has a nice flavor, but any good quality olive oil will do.
– Soy sauce: This savory liquid adds depth and umami to our marinade. I prefer low-sodium to keep things balanced but use what you have at home!
– Honey: A touch of sweetness helps to caramelize the chicken while grilling, giving that lovely charred flavor without being overpoweringly sweet.
– Dijon mustard: This adds a tangy twist and some nice acidity, bringing the whole marinade together beautifully.
– Garlic: Because, let’s face it, everything’s better with garlic! Freshly minced garlic provides amazing flavor and aroma.
– Lemon juice: Freshly squeezed lemon juice is a must for that vibrant zing. It also helps to tenderize the chicken, making it extra juicy.
– Dried oregano: This herb adds a bit of an aromatic note, reminiscent of Mediterranean flavors.
– Black pepper: A little spice goes a long way! It adds warmth and complexity to the marinade.
– Salt: Essential for enhancing all the other flavors in the marinade. Adjust this to your taste!
Is Grilled Chicken Marinade Good for You?
Absolutely! This grilled chicken is not only delicious but also a healthy choice for dinner. Let’s break it down:
– Chicken breasts: A fantastic source of lean protein, great for muscle maintenance and growth. Plus, they are low in fat, especially when you keep the skin off.
– Olive oil: Rich in healthy monounsaturated fats, olive oil is heart-healthy and has anti-inflammatory properties.
– Honey: While it does contain natural sugars, honey also has antioxidants. Just be mindful of the quantity, as it does add calories.
– Dijon mustard and garlic: Both full of flavor without contributing much in terms of calories! They also come with some health benefits like lowering blood pressure and cholesterol.
So, what’s the catch? Well, if you’re watching your sodium intake, you might want to use low-sodium soy sauce and adjust the salt level according to your taste.
Ingredients List
– 4 boneless, skinless chicken breasts
– 1/4 cup olive oil
– 1/4 cup soy sauce (preferably low-sodium)
– 2 tablespoons honey
– 2 tablespoons Dijon mustard
– 3 cloves garlic, minced
– Juice of 1 lemon (about 2 tablespoons)
– 1 teaspoon dried oregano
– 1 teaspoon black pepper
– Salt to taste
*Serves: 4*
How to Make Grilled Chicken Marinade?
1. In a medium bowl, whisk together the olive oil, soy sauce, honey, Dijon mustard, minced garlic, lemon juice, oregano, black pepper, and salt until well combined.
2. Place the chicken breasts in a zip-top plastic bag or a shallow dish and pour the marinade over the chicken, ensuring all pieces are well coated.
3. Seal the bag or cover the dish and refrigerate for at least 1 hour, or overnight for more intense flavor.
4. Preheat your grill to medium-high heat.
5. Remove the chicken from the marinade and let any excess marinade drip off.
6. Grill the chicken for about 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
7. Remove from the grill and let rest for a few minutes before slicing.
8. Serve with slices of lemon as garnish and enjoy!
Tips to Amp Up Your Grilled Chicken
– For a twist, add herbs like thyme or rosemary to the marinade – they pair beautifully with chicken.
– If you’re short on time, 30 minutes of marination still does wonders, but overnight really packs in the flavor!
– Serve with a refreshing salad or grilled veggies for a complete meal. Your friends will think you’re a culinary genius (and who doesn’t enjoy a little praise?).
Now that you have this easy and tasty Grilled Chicken Marinade, I encourage you to give it a go! I promise, it’ll become a go-to recipe in your house, too. And hey, I’d love to hear how it turns out. Happy grilling!
