Equipment
Ingredients
Chicken
- 700 g boneless skinless chicken breasts, trimmed
Marinade
- 60 ml extra virgin olive oil
- 45 ml lemon juice
- 6 g lemon zest
- 3 garlic cloves, minced
- 5 g fresh thyme, leaves stripped and chopped
- 5 g fresh rosemary, finely chopped
- 6 g salt
- 2 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 447 kcal
- Protein
- 37 g
- Carbohydrates
- 3 g
- Fat
- 31 g
- Fiber
- 1 g
- Sugar
- 0 g
- Sodium
- 694 mg
- Saturated Fat
- 7 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 18 g
- Polyunsaturated Fat
- 5 g
- Cholesterol
- 112 mg
- Potassium
- 437 mg
- Calcium
- 40 mg
- Iron
- 1.8 mg
- Magnesium
- 50 mg
- Phosphorus
- 314 mg
- Zinc
- 1.5 mg
- Vitamin A
- 47 mcg
- Vitamin C
- 10 mg
- Vitamin D
- 0.7 mcg
- Vitamin E
- 2.7 mg
- Vitamin K
- 10 mcg
- Vitamin B6
- 1.0 mg
- Vitamin B12
- 0.6 mcg
- Thiamin
- 0.12 mg
- Riboflavin
- 0.17 mg
- Niacin
- 17.4 mg
- Folate
- 12 mcg
- Water
- 137 g
Sources: USDA FoodData Central
Method
Place chicken breasts between two sheets of plastic wrap. Gently pound with a meat mallet until they are of even thickness, approximately 1.5-2 cm thick.
In a small mixing bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, thyme, rosemary, salt, and black pepper until emulsified.
Place the pounded chicken in a resealable bag or shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Seal or cover and refrigerate for 30 minutes.
Preheat your grill or grill pan to medium-high heat (approx. 200°C/400°F). Clean the grates and brush lightly with oil.
Remove chicken from marinade, shaking off excess liquid to prevent flare-ups. Place on the hot grill. Cook undisturbed for 5-6 minutes until distinct grill marks appear and the chicken releases easily from the grate.
Flip the chicken and cook for another 4-6 minutes. Insert an instant-read thermometer into the thickest part of the breast; pull the chicken when it reaches 74°C (165°F).
Transfer chicken to a clean cutting board or plate. Let it rest for at least 5-10 minutes before slicing. This allows the juices to redistribute throughout the meat.
Slice the chicken breasts against the grain on a bias (at a 45-degree angle) into strips. Serve immediately or let cool for salad topping.
Chef's Notes
- Pounding the chicken breasts is the single most important step for this recipe. It ensures the meat cooks at the same rate, preventing the thin end from becoming leather while the thick end finishes.
- Always slice 'against the grain' (perpendicular to the muscle fibers) to shorten the fibers, making each bite more tender.
- If you want to prep this for the week, undercook the chicken slightly (pull at 71°C/160°F) if you plan to reheat it later, as reheating will continue the cooking process.
- For a more intense flavor, reserve a tablespoon of the fresh marinade (before it touches raw chicken) to brush over the cooked meat just before serving.
Storage
Refrigerator: 3 days — Store in an airtight container. Excellent served cold.
Freezer: 3 months — Freeze slices flat before bagging to prevent clumping.
Reheating: Gently warm in a skillet with a splash of water or broth to prevent drying, or serve cold.
Troubleshooting
Chicken is dry and tough
Cause: Overcooked or not pounded to even thickness
Fix: Slice very thinly against the grain and toss with a little extra olive oil and lemon juice before serving
Prevention: Use a thermometer to pull exactly at 74°C/165°F; pound meat flat before cooking
Chicken sticks to the grill
Cause: Grates were not clean/oiled or meat was flipped too early
Fix: Use a metal spatula to gently scrape underneath the meat to release it
Prevention: Clean and oil hot grates; wait until meat releases naturally
Cultural Context
This style of grilling lean protein with citrus and herbs is a staple across the Mediterranean coast, from Greece to Italy. It reflects the region's philosophy of using high-quality, simple ingredients—lemon, olive oil, and herbs—to enhance rather than mask the natural flavor of the food.
