Grilled Chicken

Ingredients

• 4 large (about 907 g total)boneless, skinless chicken breasts
• 60 ml (¼ cup)olive oil
• Juice of 1lemon
• 7.5 ml (1½ teaspoons)kosher salt
• 10 ml (2 teaspoons)black pepper
• 1 clovegarlic
• 30 ml (2 tablespoons)minced onion
• 0.6 ml (⅛ teaspoon)thyme
• 0.6 ml (⅛ teaspoon)cumin
• 1 (optional)lemon, cut into wedges for garnish

Instructions

1. 1

   Trim and flatten

   Trim the fat and tendons from the chicken, then halve the breasts. Put them in a dish or between two sheets of plastic wrap and pound to an even thickness of ¾–1 inch (about 2–2.5 cm).

2. 2

   Mix the marinade

   Mix the remaining ingredients, apart from the optional lemon wedges, in a bowl and pour the marinade into a bag. Add the chicken and shake the bag so each piece is coated. Refrigerate for 30 minutes or until ready to grill.

3. 3

   Grill the chicken

   Heat the grill to medium-high. Grill the chicken for 10–15 minutes on each side, until cooked through and the juices run clear.

4. 4

   Add lemon wedges

   Serve with lemon wedges for squeezing over the chicken.

What is grilled chicken?

Grilled chicken is a simple preparation found in many cuisines: seasoned or marinated poultry is cooked over direct heat. This version uses lemon, olive oil, garlic, onion, thyme and cumin for a bright, savoury marinade.

Halving and flattening the breasts helps the pieces cook more evenly, while the short marinade gives them time to take on flavour before they go on the grill.

Nutrition and macros by portion

The nutrition label shows one serving as written: 300 calories, 35g protein, 1g carbs, 14g fat.

The chicken supplies most of the protein, while the olive oil contributes most of the fat and energy. The marinade adds little carbohydrate; serve with vegetables and a modest portion of potatoes, rice or bread to round out the plate.

Why flatten the chicken?

Even thickness: pounding the breasts to about ¾–1 inch (2–2.5 cm) reduces the chance of thin edges drying out while thicker centres finish cooking. Use a gentle, even pressure so the meat stays in one piece.

Easy trimming: kitchen shears can make it convenient to remove visible fat and tendons before the breasts are halved.

Making the marinade

Oil and lemon: olive oil carries the seasonings over the surface, while lemon juice brings acidity and a fresh flavour. Shake the bag to distribute the marinade rather than leaving it pooled in one spot.

Seasoning: garlic, onion, black pepper, thyme and cumin add savoury depth without needing a long ingredient list. Coat all sides of the chicken before chilling it.

Getting the grill ready

Medium-high heat: preheat the grill before adding the chicken so the pieces begin cooking promptly. Clean cooking grates also help reduce sticking.

Room to turn: arrange the chicken with a little space between pieces. Turn each piece with tongs and avoid repeatedly moving it around the grill.

Checking for doneness

Timing: the method gives 10–15 minutes per side, but the actual time depends on the grill and the thickness of the chicken. Start checking before the longest suggested time has passed.

Doneness cue: the recipe calls for chicken cooked through with clear juices. For a more reliable check, use a food thermometer in the thickest part and follow the recommended safe temperature for chicken.

Serving ideas

Fresh sides: serve the chicken with a green salad, grilled vegetables or steamed green beans, then squeeze lemon over it just before eating.

A heartier plate: add potatoes, rice or crusty bread to make the meal more substantial. The mild seasoning also works well alongside a yoghurt-based sauce.

Recipe notes & tips

• Pound the chicken to an even thickness so it cooks at a similar rate throughout.
• Keep the chicken in the refrigerator while it marinates.
• Preheat the grill before putting the chicken on.
• Turn the chicken with tongs rather than piercing it with a fork.
• Let the chicken rest briefly after grilling so the juices settle before serving.

Variations

• Add paprika: include a little paprika in the marinade for a warmer, smoky note.
• Use fresh herbs: replace the dried thyme with finely chopped fresh thyme.
• Add chilli: mix chilli flakes into the marinade for gentle heat.
• Try lime: use lime juice instead of lemon for a different citrus flavour.
• Serve with yoghurt sauce: offer a cool yoghurt and herb sauce alongside the grilled chicken.

Common mistakes to avoid

• Uneven thickness: pound the breasts to a consistent ¾–1 inch (2–2.5 cm) so thinner areas are less likely to overcook.
• Crowded grill: leave space between pieces so they cook over the heat rather than steaming against one another.
• Skipping the preheat: heat the grill to medium-high before adding the chicken for more dependable cooking.
• Overcooking: begin checking before the maximum grilling time and use a thermometer to confirm doneness.
• Leaving chicken out to marinate: keep it refrigerated for the 30-minute marinade.

How to store

Refrigerate leftover chicken in a covered container within two hours of cooking and use within 3–4 days. Reheat until steaming hot, or slice it cold to add to salads and sandwiches.

Frequently asked questions