lemon garlic grilled chicken
Print

Lemon Garlic Grilled Chicken Marinade

I love a good marinade as a flavorful way to dress up plain old grilled chicken breast. It also helps to tenderize the chicken, so you'll get super juicy and delicious meat. We usually make this on the grill during summer, but it’s just as good if pan fried.
And the best part? You can bag up the raw chicken in the marinade and freeze it – so you’ll always have some marinated chicken on hand!
Course Main Course
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Chilling time 2 hours
Total Time 30 minutes
Servings 4 servings
Calories 171kcal
Author Nora Rusev

Equipment

Ingredients

For the marinade

  • 4 teaspoons olive oil
  • 2 tablespoons water
  • 1 teaspoon dried garlic powder
  • 1 tablespoon white wine vinegar
  • 2 lemons juice only
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper

Meat

  • 1 pound boneless skinless chicken breasts

Instructions

  • Mix all ingredients for the marinade in a dish or a bag that's large enough to hold the chicken. Add the chicken and cover. Leave to sit in the fridge for at least 2 hours or for up to 2 days.
  • To freeze: To freeze, place the chicken and the marinade in a freezer bag. Seal and label with the name of the dish and the date. Freeze for up to 3 months. To defrost, place in a soup plate (or similar to catch any thawing ice) in the fridge overnight.
  • To grill: Place the marinated chicken on the hot grill and cook from both sides until juices run clear and the internal temperature has reached 165°F. The chicken cooks faster if you close the grill.

    Notes

    CAN YOU MARINADE CHICKEN TOO LONG?

    You won’t have this problem if you just freeze your marinated chicken 😉
    According to the USDA food safety guidelines, you can marinate chicken safely in the fridge for up to two days. A couple of hours are usually enough to reap the benefits though. If you're short on time, you can get away with 30 minutes - it will just be a little less flavorful.

    HOW DO YOU GRILL CHICKEN ON THE STOVE?

    So what if you’re all ready for your backyard barbecue, but it suddenly starts raining like crazy?
    Speaking of experience here…
    If you have a grill pan, you’ll be all set. If it’s a cast iron one, preheat it on the hottest setting. Turn down the heat to medium-high and carefully brush with oil.
    Then just grill the chicken as you would on an outdoor grill. It will take a while to be done, up to 15-20 minutes depending on the size and thickness of your chicken breast.

    WHAT IS THE RIGHT INTERNAL TEMPERATURE FOR CHICKEN?

    No matter if you’re using the stove or an outdoor grill, always check that the juices are running clear and the internal temperature has reached 165°F at the thickest part.

    FREEZE CHICKEN RIGHT IN THE MARINADE!

    One thing I’ve been doing is marinating chicken breast right after buying them. I usually buy meat in bulk, portion it out and freeze it anyways. So I figured I might as well add a marinade to the bag with the chicken before throwing it in the freezer.
    Make sure you label the bag with the name of the dish and the date. I recommend freezing the marinated chicken for no longer than three months.
    To thaw, simply place in the fridge overnight. Make sure to place the frozen bag in a soup plate or similar, otherwise you’ll have a puddle of water in the fridge.

    Nutrition

    Calories: 171kcal | Carbohydrates: 1g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 72mg | Sodium: 423mg | Potassium: 443mg | Vitamin A: 35IU | Vitamin C: 7.2mg | Calcium: 6mg | Iron: 0.4mg