Mediterranean-Style Marinated Chicken Recipe
Mediterranean marinated grilled chicken - infused with olive oil, lemon zest, garlic, Dijon and herbs - is a go-to in our family. Delicious in a sandwich, salad, soup or over couscous.
Servings (change as needed): 5 (or 4 bigger portions)
- 2 lb skinless, boneless chicken (breasts or thighs) thighs are juicier/more flavorful; breast are lower fat and calories
- 1/2 tsp salt, or to taste
- garnish: lemon wedges
- 1/4 cup olive oil (mayonnaise can be used instead)
- zest of 1 lemon
- 1/2 tsp dried thyme (or 1/2 tbsp fresh)
- 1/2 tsp dried rosemary (or 1/2 tbsp fresh)
- 1/2 tsp dried oregano (or 1/2 tbsp fresh)
- 2 cloves garlic, minced
- 1 tsp Dijon mustard
- 1/4 tsp ground pepper
MARINATE CHICKEN: Place thighs flat on a cutting board. With the heel of your hand, pound chicken to and even thickness (for even cooking). Put all marinade ingredients in a plastic ziploc bag or other container. Mix well to combine. Add chicken pieces. Marinate the chicken in the fridge for several hours or overnight. Or marinate it for 30 minutes at room temperature.
GRILL OR BROIL CHICKEN: Sprinkle chicken with salt. TO GRILL: Heat grill to medium high. Place chicken on grill. Grill 4-7 minutes per side, depending on thickness of the chicken. TO BROIL: Place chicken on pan lined with foil. Broil 6 inches from the broiler at the top of the oven for about 4-6 minutes per side until chicken is cooked through. An instant thermometer should read 160F. Cover loosely and let rest for 5-7 minutes before serving.
SERVE: Serve with lemon couscous or rice if desired. I pour the juices, accumulated on the plate while chicken is resting, over the couscous (or rice) for added flavor. Squeeze some lemon juice over the chicken if desired.
Make Ahead: Make chicken up to 2 days ahead. Bring to room temperature, serve cold or warm for a minute or two in the microwave. Alternatively, marinate the chicken a day ahead and grill just before serving.
Nutrition value estimates are based on chicken breasts. Thighs would have more fat and calories.
Calories: 309kcal | Carbohydrates: 2g | Protein: 39g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 116mg | Sodium: 455mg | Potassium: 686mg | Fiber: 1g | Sugar: 1g | Vitamin A: 54IU | Vitamin C: 8mg | Calcium: 14mg | Iron: 1mg