Healthy Chicken Marinade for Grilling
This healthy chicken marinade is a simple blend of flavors that infuses grilled chicken with zest and richness, perfect for a flavorful meal.
Ingredients
For the marinade
- 1/3 cup olive oil Adds richness
- 3 tablespoons lemon juice Provides brightness and acidity
- 2 tablespoons reduced sodium soy sauce Enhances taste and tenderizes chicken
- 2 tablespoons balsamic vinegar Adds depth of flavor
- 2 tablespoons brown sugar Balances the acidity
- 1 tablespoon Dijon mustard Adds a tangy taste
- 1 1/2 teaspoons onion powder
- 1 1/2 teaspoons garlic powder
- 1 1/2 teaspoons salt
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon pepper
- 1/2 teaspoon red pepper flakes Adjust for heat preference
For the chicken
- 1 1/2 pounds boneless skinless chicken breasts or thighs Pounded to an even thickness
Instructions
Preparation
- In a large bowl or freezer bag, combine the olive oil, lemon juice, soy sauce, balsamic vinegar, brown sugar, Dijon mustard, onion powder, garlic powder, salt, dried herbs, paprika, black pepper, and red pepper flakes. Whisk them together until smooth.
- Add the chicken to the marinade, ensuring it is well-coated. Let it marinate for 30 minutes at room temperature, or refrigerate for up to 12 hours for deeper flavor.
Grilling
- Preheat the grill to a hot temperature. Clean and grease the grates.
- Place the chicken on the grill and cook for about 5-7 minutes on each side, until grill marks appear and chicken reaches an internal temperature of 165°F.
- Let the chicken rest for a few minutes before slicing to ensure juices redistribute.
Notes
Make sure to use uniform thickness for even cooking. You can double the marinade for extra basting, but keep it separate from the raw chicken.