Grilled Chicken Marinade

Ingredients

• 680 g (1½ lb)boneless, skinless chicken breasts or thighs, pounded to an even thickness
• 80 ml (⅓ cup)olive oil
• 45 ml (3 tbsp)lemon juice
• 30 ml (2 tbsp)reduced-sodium soy sauce
• 30 ml (2 tbsp)balsamic vinegar
• 30 ml (2 tbsp)brown sugar
• 15 ml (1 tbsp)Dijon mustard
• 7.5 ml (1½ tsp) eachonion powder, garlic powder and salt
• 5 ml (1 tsp) eachdried basil, dried oregano, dried thyme and paprika
• 2.5 ml (½ tsp) eachblack pepper and red pepper flakes

Instructions

1. 1

   Mix the marinade

   Whisk the marinade ingredients together in a freezer bag or glass bowl. Add the chicken and turn to coat. Marinate for 30 minutes at room temperature or refrigerate for up to 12 hours; a longer marinating time gives the flavours more time to develop.

2. 2

   Bring to temperature

   When ready to cook, take the chicken out of the refrigerator and leave it to rest for 15–30 minutes before cooking.

3. 3

   Prepare the grill

   Heat the grill to 200°C (400°F). Clean and grease the grates.

4. 4

   Grill the chicken

   Grill the chicken without moving it for 5–7 minutes per side, or until cooked through and an inserted thermometer reads 74°C (165°F). Rest for 5 minutes before slicing.

5. 5

   Heat the pan

   Heat 15 ml (1 tbsp) olive oil in a large non-stick or cast-iron frying pan over medium-high heat. When the pan is very hot, add the chicken and cook without moving it for 3–4 minutes, until deeply golden on one side.

6. 6

   Finish in the pan

   Turn the chicken over, cover the pan and reduce the heat to medium. Cook for about 5–7 minutes more, depending on its thickness, until it reaches 74°C (165°F).

7. 7

   Heat the oven

   Heat the oven to 220°C (425°F) and lightly grease a baking dish with cooking spray.

8. 8

   Bake the chicken

   Drain the chicken from the marinade and place it in the prepared baking dish. Bake uncovered for 16–18 minutes, depending on thickness, until the internal temperature reaches 74°C (165°F). The stated time is for chicken about 1.3 cm (½ inch) thick; allow more time for thicker pieces.

What is grilled chicken marinade?

A chicken marinade is a seasoned mixture that coats the meat before cooking, adding flavour and helping the surface stay succulent. This version combines familiar pantry ingredients with dried herbs and spices for a balance of savoury, tangy and lightly sweet notes.

There is no single origin for this particular combination; it draws on widely used ingredients such as soy sauce, mustard and vinegar. Its versatility is part of the appeal: the same chicken can go from a grill to a frying pan or oven.

Nutrition and macros by portion

The nutrition label shows one serving as written: 270 calories, 42g protein, 6g carbs, 9g fat.

Chicken supplies most of the protein, while olive oil accounts for much of the fat and brown sugar contributes some carbohydrate. Serve it with vegetables or salad and a measured portion of potatoes, bread or another grain for a more balanced plate.

Why these ingredients work

The soy sauce adds savoury depth, while balsamic vinegar and lemon juice bring acidity. Brown sugar softens the sharpness, and Dijon mustard helps the oil and other liquids combine.

Dried basil, oregano and thyme provide an herby base, with paprika, garlic and onion powders rounding it out. Pepper and red pepper flakes bring a little warmth; adjust the flakes if you prefer a milder result.

Getting an even cook

Even thickness: pounding the chicken to a uniform thickness helps the thinner edges avoid drying out before the middle is cooked. It also makes the stated cooking times more useful, though thickness and cooking equipment still affect timing.

Room-temperature rest: letting chilled chicken stand for 15–30 minutes takes the chill off before cooking. Keep to the recipe's marinating limits and do not leave the chicken out longer than directed.

Marinating time and handling

Short soak: 30 minutes at room temperature gives the outside time to take on the marinade's flavour. For a longer wait, refrigerate the chicken for up to 12 hours.

Safe handling: keep raw chicken and its marinade away from ready-to-eat foods. Drain the chicken before baking, and discard marinade that has touched raw chicken rather than using it as a sauce.

How to judge doneness

Temperature: the most dependable cue in the recipe is an internal reading of 74°C (165°F) at the thickest part of the chicken. Check without touching bone if using bone-in pieces.

Resting: once cooked, leave grilled chicken to rest for 5 minutes before slicing. This gives you time to finish sides and makes the meat easier to slice neatly.

Choosing a cooking method

Grill: preheat to 200°C (400°F), grease the grates and cook the chicken undisturbed for 5–7 minutes per side. Avoid repeatedly turning it while the first side browns.

Frying pan: a hot pan helps form a golden surface; after turning, covering the pan and lowering the heat cooks the chicken through. Oven: baking at 220°C (425°F) is a hands-off alternative, with the recipe's 16–18 minutes applying to pieces about 1.3 cm (½ inch) thick.

What to serve with it

For a simple plate, serve the chicken with roasted potatoes and a fresh fruit salad, as suggested in the recipe description. A green salad or cooked vegetables also pair well with its tangy, herby flavour.

Leftover slices can be added to salads, sandwiches or wraps. If serving them cold, chill the chicken promptly after cooking.

Recipe notes & tips

• Pound the chicken to an even thickness before marinating so it cooks more uniformly.
• Whisk the marinade well before adding the chicken to distribute the mustard and seasonings.
• Use a thermometer at the thickest part rather than relying on colour alone.
• Let the grill or frying pan heat properly before adding the chicken for better browning.
• Rest grilled chicken for 5 minutes before slicing.
• Keep raw-chicken utensils and surfaces separate from ready-to-eat foods.

Variations

• Make it milder: leave out the red pepper flakes for less heat.
• Use chicken thighs: choose boneless, skinless thighs as an alternative to breasts and check their temperature as they cook.
• Add fresh herbs: finish the cooked chicken with chopped parsley or basil for a fresh note.
• Serve as wraps: slice the cooked chicken and tuck it into wraps with salad.
• Build a salad: slice the chicken over salad leaves and vegetables for a meal.

Common mistakes to avoid

• Uneven pieces: thicker sections take longer to cook; pound the chicken to an even thickness first.
• Crowded frying pan: the chicken may not brown as well; cook in batches if the pieces do not fit with space around them.
• Turning too soon: the chicken can lose its golden crust; leave it undisturbed for the stated time on the first side.
• Guessing doneness: timing varies with thickness; check for 74°C (165°F) at the thickest point.
• Using raw marinade as a sauce: it has been in contact with raw chicken; discard it after draining the chicken.
• Overlooking thicker pieces: they may need more time than the stated oven range; continue cooking until they reach 74°C (165°F).

How to store

Refrigerate cooked chicken in an airtight container and use within 3–4 days. Reheat until steaming hot throughout, or slice and serve cold in salads or sandwiches. Keep uncooked chicken refrigerated while it marinates if marinating for longer than 30 minutes.

Frequently asked questions