I don’t know if it was the marinade or pounding the chicken, but this recipe turned out the moistest chicken breast I have ever made.
1 ¾ pounds boneless skinless chicken breasts, thighs, or tenders*
6 garlic cloves minced or grated (about 2 tablespoons)
Juice and zest of 1 medium lemon about 1 teaspoon zest and ¼ cup juice
2 tablespoons extra virgin olive oil
2 tablespoons low sodium soy sauce or tamari sauce
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon kosher salt
¼ teaspoon ground black pepper
If making chicken breasts, place them in a ziploc bag and with a meat mallet or rolling pin, pound into an even thickness, but not too thin. (If using tenders or thighs, you can skip the pounding).
With a fork, poke holes all over the chicken (this will allow the marinade to absorb).
Combine the remaining ingredients and pour over chicken in ziploc bag, and seal, trying to push out as much air as possible.
Squish it around, covering all the chicken, and place bag on a plate.
Place in refrigerator for 4-8 hours and remove from fridge 30 minutes before cooking.
To grill: cook chicken over high heat until charred in spots and the internal temperature reaches 155 to 160 degrees F on an instant read thermometer, flipping halfway through, about 8 to 12 minutes total for breasts or thighs or 4 to 8 minutes for tenders. Do not overcook!
To bake: Arrange the chicken in a single layer in a foil- or parchment-lined baking dish large enough to hold it comfortably without the chicken touching. Bake the chicken until it reaches 155 F to 160 degrees F on an instant read thermometer inserted at the thickest part. Don’t overcook! For breasts you will need about 14 to 16 minutes (for small/medium breasts that are about 6 to 7 ounces), 16 to 20 minutes (for medium/large breasts that are 8 to 10 ounces), or 20 to 25 minutes (for larger breasts). Bake thighs or tenders for 15 to 20 minutes.
Remove the chicken to a plate and cover. Let rest for at least 5 minutes. Serve!
Adapted from Well Plated
