Garlic and Herb Marinated Chicken

Try this easy and flavorful garlic and herb-marinated chicken breast recipe; it’s perfect for cooking in a cast-iron skillet, grilling, or baking.

Course Main Course

Cuisine American, Italian

Diet Diabetic, Low Calorie

Prep Time 15

Cook Time 15

Marinating time 30

Servings servings

Calories 248kcal

Author Adina

4 skinless boneless chicken breasts Note 1
1 small bunch of fresh herbs like parsley, thyme, oregano, basil, chives, etc, Note 1
2-3 garlic cloves grated, to taste
1 lemon Note 2
2-3 teaspoons honey to taste
1 tablespoon soy sauce
½ teaspoon red pepper flakes or a pinch of cayenne pepper, to taste
1 teaspoon fine sea salt
½ teaspoon ground black pepper
3 tablespoons olive oil divided

Marinade: Blend lemon zest, lemon juice, herbs, honey, 2 tablespoons of olive oil, soy sauce, salt, and pepper in a small blender until smooth. Taste it and add more lemon juice or honey if you want. Adjust until it's just right.
1 small bunch of fresh herbs + 2-3 garlic cloves + 1 lemon + 2-3 teaspoons honey + 1 tablespoon soy sauce + 2 tablespoon of the oil + ½ teaspoon red pepper flakes + 1 teaspoon fine sea salt + ½ teaspoon ground black pepper
Alternatively, chop the herbs finely and mix them with the remaining marinade ingredients.
Tenderize chicken: Place the breasts on a cutting board between two sheets of plastic wrap. Gently hit them with the meat mallet until they achieve an even thickness. This helps them cook evenly and quickly.
4 skinless boneless chicken breasts
Marinate the chicken: Combine the breasts and the marinade. Leave it on the counter for 30 minutes or in the fridge for about 3 hours. Remove the meat from the refrigerator 30 minutes before cooking.
Alternatively, use a Ziplock bag to hold the chicken and marinade. Seal the bag and press out the extra air.

Cook chicken: Heat a cast-iron skillet very well (for 5 to 10 minutes). Add the rest of the oil, then the breasts. Turn the heat to medium-low and cook for 13-15 minutes, turning it a few times but leaving it alone for the first 4-5 minutes.
1 tablespoon of the oil
Lower heat: After the first few minutes, lower the heat and move the chicken around in the skillet if the chicken gets too dark too quickly.
Check if it's done with an instant-read thermometer; it should be 165°F/74°C. Or poke a skewer into the thickest part; the juices should be clear. Be careful not to overcook. Rest the meat for about 5 minutes before serving.

Oven: Preheat the oven to 400°F/ 200°C and line a baking sheet with parchment paper. Bake the chicken for 18-22 minutes, depending on its size (between 6 – 8 oz/ 180 – 240 g). If it is large, increase the baking time slightly. Make sure to check that the chicken is cooked through.
Grill: Preheat the grill to medium-high heat and cook the marinated chicken for 4-5 minutes per side until cooked through but not overcooked.

Herbs: You can use a combination of 2 or 3 of your favorite fresh herbs, whatever it’s available. If all you have is a bunch of parsley, that’s great too.
Lemon: It is preferable to use an unwaxed lemon as you will need some of its zest as well.