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Easy Chicken Breast Marinade for Perfect Meal Prep

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This easy chicken breast marinade for meal prep uses simple ingredients like olive oil, lemon juice, garlic, and Dijon mustard to create juicy, flavorful chicken perfect for weekly lunches. It takes just five minutes to whisk together and keeps the chicken tender for days.

Ingredients

Scale
  • ⅓ cup (80 ml) olive oil
  • 3 tablespoons (45 ml) lemon juice, freshly squeezed
  • 4 cloves garlic, minced
  • 1 tablespoon (15 ml) Dijon mustard
  • 1 teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper, freshly ground
  • 4 chicken breasts (about 1.5 lbs / 680 g total)

Instructions

  1. Prep your chicken first. Take your chicken breasts out of the fridge and pat them dry with paper towels. Trim off any excess fat or weird bits. If your breasts are uneven in thickness, place them between two sheets of plastic wrap and gently pound them to about ¾-inch thickness with a rolling pin.
  2. Make the marinade. In a medium mixing bowl, combine the olive oil, lemon juice, minced garlic, Dijon mustard, dried oregano, dried thyme, salt, and black pepper. Whisk until smooth and slightly thickened. Taste and adjust salt if needed.
  3. Combine chicken and marinade. Place your chicken breasts in a resealable bag or glass dish. Pour the marinade over them, making sure every piece gets coated. If using a bag, squeeze out as much air as possible before sealing. Massage the bag gently to distribute the marinade evenly. If using a dish, flip the chicken pieces with tongs to coat, then cover tightly with plastic wrap.
  4. Marinate in the fridge for 2 to 4 hours. Do not exceed 4 hours to avoid mushy texture. If in a rush, even 30 minutes makes a difference, but aim for at least 1 hour.
  5. Remove from fridge 20 minutes before cooking to let it come up slightly in temperature.
  6. Cook your chicken. For grilling: preheat grill to medium-high (about 400°F / 200°C) and cook for 5-7 minutes per side. For pan-searing: heat a tablespoon of oil in a cast-iron skillet over medium-high heat and cook for 5-6 minutes per side. For baking: preheat oven to 400°F (200°C) and bake for 20-25 minutes. Let the chicken rest for 5 minutes after cooking before slicing.
  7. Check for doneness. Use an instant-read thermometer inserted into the thickest part of the breast; it should read 165°F (74°C). Alternatively, cut into the thickest part and check that the juices run clear and there’s no pinkness.

Notes

Do not over-marinate; 2-4 hours is ideal. Pat chicken dry before cooking to ensure a good sear. Let the pan get hot before adding chicken. Don’t crowd the pan. This marinade also works well on pork chops, shrimp, and firm tofu.

Nutrition

Keywords: chicken marinade, easy chicken marinade, meal prep chicken, lemon garlic chicken, Dijon mustard marinade

Find it online: https://lenatable.com/easy-chicken-breast-marinade-for-perfect-meal-prep/