Tangy Lemon-Mustard Grilled Chicken

Tangy Lemon-Mustard Grilled Chicken

Yield: 4 servings Prep time: 10 minutes (plus 4-8 hours marinating time) Cook time: ~15-20 minutes Description: Juicy chicken breasts infused with a vibrant marinade of mustard, lemon, garlic, and herbs, grilled to perfection for a flavorful main course.

Ingredients:

  • 4 Boneless, Skinless Chicken Breasts (approx. 6-8 oz / 170-225g each)
  • 4 tbsp Spicy Brown Mustard (or Dijon mustard)
  • Juice of 1 medium Lemon (approx. 3-4 tablespoons)
  • 4 tbsp Olive Oil (preferably extra virgin)
  • â…“ cup packed Light Brown Sugar
  • 2 cloves Garlic, minced
  • 1 tsp Dried Thyme
  • 1 tsp Worcestershire Sauce
  • 1 tsp Kosher Salt
  • Freshly Ground Black Pepper, to taste

Equipment:

  • Medium non-reactive bowl (glass, ceramic, or stainless steel)
  • Whisk
  • Grill (outdoor or indoor grill pan)
  • Tongs
  • Meat thermometer (recommended)

Instructions:

  1. Prepare the Marinade: In a medium non-reactive bowl, combine the spicy brown mustard, lemon juice, olive oil, packed light brown sugar, minced garlic, dried thyme, Worcestershire sauce, kosher salt, and a generous amount of freshly ground black pepper. Whisk vigorously until the sugar is mostly dissolved and the ingredients are well combined.
  2. Marinate the Chicken: Place the chicken breasts into the bowl with the marinade. Turn the chicken pieces to ensure they are fully coated. Cover the bowl tightly with plastic wrap or a lid.
  3. Refrigerate: Place the covered bowl in the refrigerator to marinate for at least 4 hours, or ideally 8 hours (or overnight) for the best flavor infusion. Do not marinate for longer than 24 hours.
  4. Preheat Grill: When ready to cook, remove the chicken from the refrigerator. Preheat your grill to medium-high heat (around 400-450°F / 200-230°C).
  5. Prepare for Grilling: Remove the chicken breasts from the marinade, allowing excess marinade to drip off back into the bowl. Discard the remaining marinade. Lightly oil the grill grates to prevent sticking.
  6. Grill the Chicken: Place the marinated chicken breasts onto the hot grill grates. Cook for approximately 6-10 minutes per side. The exact time will depend on the thickness of the chicken breasts and the heat of your grill. Use tongs to flip the chicken only once or twice to develop good grill marks. Cook until the chicken is opaque throughout and the internal temperature reaches 165°F (74°C) when measured with a meat thermometer in the thickest part. Avoid overcooking to keep the chicken juicy.
  7. Rest the Chicken: Once cooked, transfer the grilled chicken to a clean plate or cutting board. Tent loosely with foil and let it rest for 5-10 minutes before slicing or serving. This allows the juices to redistribute, resulting in more tender chicken.
  8. Serve: Serve the Tangy Lemon-Mustard Grilled Chicken whole or sliced.

Estimated Nutritional Information (per 1 serving, based on 4 servings total):

  • Calories: ~390 kcal
  • Protein: ~45 g
  • Fat: ~15 g
    • Saturated Fat: ~3 g (estimate)
  • Carbohydrates: ~18 g
  • Fiber: <1 g
  • Sugar: ~15 g
  • Sodium: ~700 mg (estimate)

(Disclaimer: Nutritional information is an estimate. It’s based on standard ingredient data and assumes average chicken breast size and partial absorption of marinade ingredients. Actual values can vary significantly based on specific products used, exact portion sizes, and how much marinade adheres to the chicken during cooking.)