Ingredients:

  • 1 lb chicken breast or thighs
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 0.5 tsp sea salt
  • 0.25 tsp black pepper
  • 3 tbsp low-sodium soy sauce
  • 1 tbsp honey
  • 1 tbsp toasted sesame oil
  • 1 tbsp fresh ginger, grated
  • 1 tbsp rice vinegar
  • 2 tbsp avocado oil
  • 2 tbsp lime juice
  • 1 tsp chipotle powder
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 0.25 cup plain Greek yogurt
  • 1 tbsp dried dill or parsley
  • 0.5 tsp garlic powder
  • 3 tbsp balsamic vinegar
  • 1 tbsp Dijon mustard
  • 1 tsp dried basil
  • 1 clove garlic, crushed
  • 2 tbsp pure maple syrup
  • 1 tbsp apple cider vinegar
  • 0.25 tsp cayenne pepper

Instructions:

  1. Whisk the Base: In a small bowl, combine the oil, acid (citrus or vinegar), and aromatics for your chosen marinade profile until fully emulsified.
  2. Prep the Protein: Pat 1 lb of chicken dry with paper towels. Pound thicker breasts to an even thickness to ensure uniform cooking.
  3. Combine & Coat: Place the chicken in a heavy-duty freezer bag or glass container. Pour the marinade over and massage into the meat until fully coated.
  4. Marinate: Refrigerate for at least 30 minutes. Do not exceed 4 hours for citrus-based marinades or 8 hours for yogurt-based marinades.
  5. Cook: Grill for 5-7 minutes per side, bake at 400°F for 20-22 minutes, or air fry at 375°F for 15-18 minutes until internal temperature reaches 165°F (74°C).
  6. Rest: Remove chicken from heat and let it rest for 5 minutes before slicing to allow juices to redistribute.