Nutrition per serving may change if servings are adjusted.
1/4 cup extra-virgin olive oil
1/4 cup balsamic vinegar
2 cloves garlic, minced
1 tablespoon Italian seasoning
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1-1 1/4 pounds boneless, skinless chicken breast (see Note)
Whisk oil, vinegar, garlic, Italian seasoning, salt and pepper in a bowl until well combined.
Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour and up to 12 hours. Remove from the marinade and pat dry.
Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 °F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 °F, 10 to 15 minutes total.
Make Ahead Tip: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.
Note: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you'll only need 2 breasts for 4 servings—cut each one in half before cooking.
Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
169 calories;7 g fat(1 g sat); 0 g fiber; 1 g carbohydrates; 23 g protein; 3 mcg folate; 63 mg cholesterol; 1 g sugars; 0 g added sugars; 16 IU vitamin A; 0 mg vitamin C; 14 mg calcium; 1 mg iron; 250 mg sodium; 208 mg potassium
My go to marinade
This is the best tasting marinade I've used so far. It's also great because they are simple ingredients I always have around the house. I use it with thighs. I'll have to try it with breast meat sometime to see how it does. I like thighs because they more flavorful and don't dry out like breasts.
Pros: Simple and delicious
January 01, 2012
I didn't have a grill on hand and had never broiled anything before, so I just cooked it on the stove-top in a frying pan on Medium heat. Came out great and my younger siblings even loved it!
Pros: Delicious, low calorie, easy
July 13, 2011
Simple and Good
Pretty simple but good, and very quick and simple to make.