Grilled Chicken Breasts

Ingredients

• 80 ml (⅓ cup)olive oil
• 45 ml (3 tablespoons)lemon juice
• 1 tablespoonlemon zest
• 1 tablespoonhoney
• 1 teaspoonpaprika
• 2 teaspoonsdried Italian herbs
• 5 clovesgarlic, minced
• to tastesalt and pepper
• 907 g (2 lb)skinless, boneless chicken breasts (4 breasts)
• 45 ml (3 tablespoons)extra-virgin olive oil
• 30 ml (2 tablespoons)lemon juice
• to tastesalt
• 22.5 ml (1½ tablespoons)Dijon mustard
• 18.75 ml (1¼ tablespoons)honey
• 2 mediumcourgettes, sliced into rounds for grilling
• to tastefresh herbs, chopped, such as parsley, thyme or rosemary

Instructions

1. 1

   Mix the marinade

   Combine the olive oil, 45 ml lemon juice, lemon zest, 1 tablespoon honey, paprika, dried Italian herbs, garlic, and salt and pepper to taste in a bowl. Whisk until blended, then set aside about 3 tablespoons of the marinade.

2. 2

   Pound the chicken

   Place the chicken on a chopping board and cover it with plastic wrap. Pound with a meat mallet until each breast is an even 1.3 cm (½ inch) thick.

3. 3

   Marinate the chicken

   Add the chicken to the marinade and turn to coat. Cover and refrigerate for 4 hours, turning the pieces halfway through so they are coated evenly.

4. 4

   Heat the grill pan

   Lightly oil the pan using a paper towel dipped in high-smoke-point cooking oil; avoid using too much, as it may smoke. Heat the grill pan over medium-high heat until hot.

5. 5

   Grill the chicken

   Lift the chicken out of the marinade and discard the used marinade. Grill the breasts for 4–5 minutes on each side without moving them, leaving space between pieces so they sear rather than steam.

6. 6

   Baste and rest

   During the final minute of grilling, brush the chicken with the reserved 3 tablespoons of marinade. Transfer it from the pan and leave it to rest for a few minutes. For better contact with the ridges, gently press the chicken with a spatula or grill press; if thick breasts need more time after turning, cover the pan with a lid. Keep the kitchen vent on or open a window if the pan smokes.

7. 7

   Make the sauce

   Blend or whisk the extra-virgin olive oil, 30 ml lemon juice, salt to taste, Dijon mustard and 1¼ tablespoons honey until thick and emulsified.

8. 8

   Serve with courgette

   Serve the grilled chicken with grilled courgette rounds and drizzle with the honey-mustard sauce. Finish with chopped fresh herbs.

What are grilled chicken breasts?

Grilled chicken breasts are a familiar American-style main, cooked over high heat for browned edges and a juicy centre. This version pairs a lemon, garlic and herb marinade with a tangy-sweet mustard dressing.

Even thickness helps the chicken cook at a similar pace from edge to centre. The marinade adds flavour, while the separate dressing brings a fresh finish at the table.

Nutrition and macros by portion

The nutrition label shows one serving as written: 581 calories, 50g protein, 17g carbs, 35g fat.

The chicken supplies most of the protein, while the honey and courgettes contribute some of the carbohydrates. Olive oil in the marinade and sauce accounts for much of the fat; serve with extra vegetables or a simple salad to balance the plate.

Why pound the chicken?

Even thickness: pounding the breasts to about 1.3 cm (½ inch) reduces the chance that thin edges will dry out before the thicker middle cooks.

Gentle pressure: cover the chicken before using a mallet, and work evenly rather than striking one spot repeatedly.

The marinade and sauce

Marinade: olive oil carries the lemon, garlic, paprika and herbs across the chicken, while honey rounds out the sharper flavours. Reserve the stated 3 tablespoons before adding raw chicken; the rest is discarded after marinating.

Sauce: the extra-virgin olive oil, lemon, Dijon and honey are whisked or blended separately into a thick dressing. Keeping it separate gives you a ready-to-serve sauce without using the chicken’s marinade.

Getting a good sear

Hot pan: preheat the grill pan over medium-high heat before adding the chicken, and lightly coat it with oil. A crowded pan loses heat and can leave the chicken steaming instead of searing.

Stillness: leave each breast in place for 4–5 minutes per side to develop grill marks. Press gently with a spatula or grill press if the meat is not making good contact with the ridges.

How to tell when it is done

Timing: the recipe gives 4–5 minutes per side for the pounded chicken, but pan heat and breast thickness can affect how long it takes. If the breasts are thick, cover the pan after turning to help the centres cook through without over-browning the outside.

Resting: once grilled, leave the chicken to rest for a few minutes before serving. This gives the juices time to settle rather than running out as soon as you cut into it.

Serving ideas

Courgette: grill the rounds alongside the chicken and serve them as the suggested vegetable side. Keep the pan uncrowded so both the meat and vegetables can brown.

Fresh herbs: scatter chopped parsley, thyme or rosemary over the finished dish. The honey-mustard sauce can be drizzled over the chicken or served at the table.

Recipe notes & tips

• Reserve the 3 tablespoons of marinade before it touches raw chicken.
• Pound the breasts to an even thickness for more consistent cooking.
• Let the grill pan heat fully before adding the chicken.
• Leave space between pieces and avoid shifting them while they sear.
• Turn on the extractor fan or open a window if the grill pan gets smoky.
• Rest the chicken for a few minutes before serving.

Variations

• Add chilli: whisk a pinch of chilli flakes into the marinade for a little heat.
• Try another herb: use chopped parsley, thyme or rosemary as the fresh finishing herb.
• Use a barbecue: grill the chicken over a preheated barbecue instead of in a grill pan.
• Add extra vegetables: grill sliced peppers alongside the courgette rounds.
• Make the sauce sharper: add a little more lemon juice to the honey-mustard dressing.

Common mistakes to avoid

• Uneven thickness: pound the breasts evenly so thinner areas are less likely to dry out.
• Crowded pan: cook in batches if needed, leaving space for heat to circulate.
• Moving the chicken too soon: leave it in place for 4–5 minutes per side to help it sear.
• Using too much oil on the pan: wipe on only a light coating to reduce smoking.
• Skipping the rest: wait a few minutes before cutting so the juices stay in the chicken.
• Using the raw marinade as sauce: discard it after marinating and serve the separately prepared dressing.

How to store

Refrigerate leftover chicken and sauce in separate airtight containers and use within 3 days. Reheat the chicken gently in a covered pan or microwave until hot throughout; the sauce is best served cold or at room temperature.

Frequently asked questions