Ingredients
Marinade Ingredients
- ¼ cup olive oil
- 3 tablespoons low sodium soy sauce
- 3 tablespoons fresh lemon juice
- 1 tablespoon brown sugar
- 1 tablespoon Worcestershire sauce
- 3 cloves garlic, minced
- 1 teaspoon dried Italian seasoning
- ¼ teaspoon black pepper
Chicken
- 2 pounds chicken breasts or thighs, boneless or bone-in
Instructions
- Make marinade: Combine olive oil, soy sauce, lemon juice, brown sugar, Worcestershire sauce, minced garlic, Italian seasoning, and black pepper in a bowl or large zip-top plastic bag. Whisk or squeeze the bag to thoroughly mix all ingredients. Optionally, reserve a few tablespoons to brush on the chicken during the last minutes of cooking.
- Pound chicken (if using boneless breasts): Place chicken breasts in a zip-top bag or between parchment/plastic wrap and use a rolling pin or meat mallet to pound to even thickness of ½ to ¾ inch to ensure even cooking and tender texture.
- Marinate chicken: Add chicken to the marinade, ensuring it is fully coated. Refrigerate for at least 30 minutes and up to 12 hours, ideally 1-4 hours for best flavor infusion.
- Prepare to cook: Discard used marinade from the chicken before cooking. The chicken can be cooked on the grill, oven, stovetop, or air fryer, depending on your preference.
- Grilling: Clean and oil grill grates, heat to medium-high (375-450°F). Grill chicken breasts 5-8 minutes per side until internal temperature reaches 165°F. Boneless thighs take 7-10 minutes per side; reduce heat to medium for thighs. Let rest 5 minutes before serving.
- Baking: Preheat oven to 425°F. Place chicken in a baking dish. Bake chicken breasts by size: 5-6 oz for 13-16 minutes, 8 oz for 16-19 minutes, 11-12 oz for 22-26 minutes. Bake boneless thighs 20-30 minutes. Chicken is done at 165°F internal temperature. Let rest 5 minutes before serving.
- Stovetop cooking: Heat 1 tablespoon olive oil in a heavy skillet (cast iron preferred) over medium-high heat. Cook chicken breasts 5-8 minutes per side; boneless thighs 8-10 minutes per side until 165°F internal temperature. Cook in batches if necessary. Let rest 5 minutes before serving.
- Air frying: Place chicken in a single layer in the air fryer basket. Cook at 400°F for 8 minutes, flip breasts, then continue cooking 5-12 minutes more until 165°F internal temperature is reached. Boneless thighs take 11-15 minutes total without flipping. Let rest 5 minutes before serving.
Notes
- For even cooking, pound boneless chicken breasts to an even thickness before marinating.
- Marinate chicken for at least 30 minutes, ideally 1-4 hours; do not exceed 12 hours to avoid texture degradation.
- Always discard used marinade to avoid cross-contamination; reserve some marinade to baste chicken if desired.
- Use an instant-read thermometer to confirm chicken reaches 165°F for safety and juiciness.
- Let chicken rest for 5 minutes after cooking to retain juices and enhance flavor.
- Adjust cooking times based on chicken size and thickness for best results.
- Prep Time: 15 minutes
- Cook Time: 10-30 minutes depending on cooking method and chicken size
- Category: Main Course
- Method: Marinating followed by Grilling, Baking, Stovetop, or Air Frying
- Cuisine: American
- Diet: Low Salt
