This recipe for Mediterranean Marinated Chicken Breast will be a great addition to your weeknight meal plans. We use a Mediterranean inspired marinade to tenderise and flavour the chicken breasts, and have kept the ingredients in the marinade simple, to complement the chicken but not overpower it. This is a quickly and easily made dish that is light and fresh. Serve it alongside vegetables, salads, or pasta. Dinner is made easy with this versatile recipe.
Why You'll Love This Recipe:
- Minimal preparation is required, making this dish ideal for busy nights.
- You can customise the herbs and spices to suit your taste.
- Use the marinade on any cut of chicken.
- It is easy to increase the amounts to cater for more people.
- You are only limited by your imagination when deciding on side dishes.
Recipe Inspiration: This recipe contains four of my favourite Mediterranean ingredients, lemon zest and juice, dried oregano, garlic and rosemary, and these simple ingredients are ideal in an easily made marinade.
Ingredients and Substitutions:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
- Chicken breast – chicken breasts are extremely versatile. They can be grilled, sautéed or baked, but as this is a lean cut of meat, it is important to not overcook it, or it will become dry.
- Extra virgin olive oil – this is an essential element in Mediterranean cooking. Use the best olive oil that you have.
- Lemon zest and juice – be sure to remove the lemon zest before juicing the lemon. Lemon adds acidity, bright flavour and helps to tenderise the chicken.
- Dried oregano and fresh rosemary – traditional Mediterranean flavours that complement the chicken.
- Garlic – we use fresh garlic cloves and grate them finely to avoid burning.
- Sea salt and freshly ground black pepper – it is essential to properly season food to ensure that it is not bland.
- Dried red chilli pepper – we add just a small amount of heat. You can increase it or omit according to your preference.
Variations:
Chicken breast – you can substitute skinless and boneless chicken thighs if you prefer and pound them out to an even thickness. However, the cooking time will vary. The best way to check when the chicken is cooked is to use a thermometer. Cook to the temperature specified in the recipe.
Dried red chilli flakes – you could use a little cayenne pepper or chilli powder.
Herbs - various herbs can be used in this recipe. Dried basil is delicious, as is fresh thyme.
How To Make Marinated Chicken Breasts:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
1 – Prepare the marinade:
Add the marinade ingredients to a dish large enough to hold the chicken in one layer and stir well to combine. Set aside.
2 – Prepare the chicken:
Cut the chicken breasts in half lengthways. Place between two pieces of baking paper and gently pound the chicken to a more even thickness.
3 – Marinate the chicken:
Add the chicken to the marinade and turn to coat well on both sides.
Cover the dish in cling film, and place in the fridge for a minimum of 30 minutes or up to 2 hours. Turn the chicken occasionally.
4 – Grill the chicken:
Heat a large-ribbed grill pan over medium high. Place the pieces of chicken on the heated grill and cook on each side.
Hint: I encourage you to invest in a meat thermometer. It is a valuable kitchen tool that will help you ensure that meat and poultry is cooked to your liking. Without it, it is difficult to judge the perfect moment.
Tips for Success, Storage and FAQs:
A pan with a heavy base, such as cast iron or stainless steel, is essential for browning the cutlets as it will have more even heat distribution. My preference is a ribbed grill pan as I love to see the grill marks on the chicken.
The most accurate way to ensure that your meat is cooked to perfection is to use a thermometer. Chicken is cooked when it measures an internal temperature of 74 degrees C (164 F). Otherwise, use the suggested cooking time as a guide; it is not precise as the time will vary depending on the heat you use and the thickness of the chicken.
Leftover cooked chicken can be stored in an airtight container in the fridge for up to three days. Leftovers are delicious added to a salad or in a sandwich with mayonnaise and lettuce.
Top Tip:
A plain chicken breast, cooked for too long, can lack flavour and be dry and unappetising. For this reason, we use a simple marinade to tenderise the chicken and add flavour. And in the recipe, we tell you how to cook the chicken to perfection.
Serving Suggestions:
The simplicity of this Mediterranean Marinated Chicken Breast gives you many serving options.
Some suggestions are:
- Served in a burger or sandwich with accompaniments of your choice. I love lettuce and some Cucumber Dill Pickles.
- Alongside my Roasted Cherry Tomato Pasta.
- With Baked Mashed Potatoes or Crispy Smashed Roasted Potatoes.
Our Mediterranean Marinated Chicken Breast is certain to become a family favourite and you are likely to find yourself turning to this easy, flavour-filled recipe on a regular basis. I look forward to hearing if you try it.
Alex xx
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Mediterranean Marinated Chicken Breast
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
- 2 large chicken breasts – approx. 500 g (1.1 lb) boneless and skinless See Note 1
- ¼ cup (60 ml) extra virgin olive oil
- 1 ½ teaspoon lemon zest
- 3 teaspoon lemon juice
- 1 ½ teaspoon dried oregano
- 2 large garlic cloves - grated
- 2 teaspoon fresh rosemary – finely chopped
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- ⅛ teaspoon red chilli pepper flakes - or to taste
Instructions
- Add the ingredients for the marinade to a dish large enough to hold the chicken in one layer and stir well to combine. Set aside.
- Cut the chicken breasts in half lengthways. Place between two pieces of baking paper and use a mallet to gently pound the chicken to a more even thickness.
- Add the chicken to the marinade and turn to coat well on both sides.Cover the dish in cling film, and place in the fridge for a minimum of 30 minutes or up to 2 hours. Turn the chicken occasionally.
- Remove the chicken from the fridge about 15 minutes prior to cooking. Turn the chicken again in the marinade.
- Heat a large, ribbed grill pan over medium high heat for several minutes. The pan needs to be sufficiently hot to develop the grill marks. If not, the chicken will stew. (See Note 2)
- Remove chicken pieces, allow excess marinade to drain off, and place on the heated grill. Cook for 3-4 minutes on each side, or until cooked through. For accuracy, use a thermometer. Discard the marinade.Chicken is cooked when it measures an internal temperature of 74 degrees C (164 F). Serve immediately.
Notes
- Chicken Breast: you can substitute skinless and boneless chicken thighs if you prefer and pound them out to an even thickness. However, the cooking time will vary.
- Ribbed Grill Pan: although my preference is a ribbed grill pan as I love to see the grill marks on the chicken, you can use another pan with a heavy base. It is essential for browning the cutlets as it will have more even heat distribution.
- Leftovers: store in an airtight container in the fridge for up to 3 days. Leftovers can be enjoyed in salads, soups, or in a sandwich.
- Servings: will serve 2-4 people, depending on what the chicken is served with.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
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