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Grilled Chicken Breasts with Soy Sauce Marinade

Juicy and succulent chicken breasts marinated in a savory soy sauce marinade, perfect for grilling and meal prep.
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Prep Time 15 minutes
Cook Time 6 minutes
Total Time 1 hour 36 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Healthy
Calories: 220
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 4 pieces boneless, skinless chicken breasts Main protein source, ensuring a juicy finish.
  • 1/2 cup low sodium or gluten-free soy sauce Adds umami flavor while keeping it healthier.
  • 1/2 cup unsweetened apple sauce Adds subtle sweetness and helps tenderize the chicken.
  • 1 medium finely chopped yellow onion Offers depth and a mild savory flavor.
  • 2 tablespoons sesame oil Contributes a nutty aroma and taste.
  • 1 tablespoon grated ginger A zesty kick that brightens the overall flavor profile.
  • 1 tablespoon light brown sugar Enhances sweetness and balances the saltiness of the soy.
  • 3 cloves garlic Adds a rich, aromatic flavor.
  • 1/4 teaspoon red pepper flakes Optional for a touch of heat and spice.
  • 1 tablespoon sesame seeds For topping, providing texture and visual appeal.
  • 2 tablespoons thinly sliced scallions Adds freshness and color to the final presentation.

Method
 

Preparation
  1. Pound the chicken: Place the chicken breasts, one at a time, in a Ziploc bag. Pound each chicken breast to an even thickness of about 1/2 inch.
  2. Prepare the marinade: In a medium bowl, combine soy sauce, apple sauce, onion, sesame oil, ginger, brown sugar, garlic, red pepper flakes (if using), and sesame seeds.
  3. Marinate the chicken: Reserve 1/4 cup of the marinade and transfer the remainder to the Ziploc bag with the chicken. Refrigerate and marinate for at least 1 hour.
Cooking
  1. Preheat the grill: Heat the grill to medium-high heat.
  2. Grill the chicken: Grill the chicken for 2 to 3 minutes or until it no longer sticks to the grill.
  3. Flip and baste: Turn the chicken over, spoon the reserved 1/4 cup of marinade over each breast and grill for an additional 2 to 3 minutes.
Serving
  1. Garnish and enjoy: Serve the chicken garnished with sesame seeds and scallions.

Notes

This chicken is meal prep-friendly and can be stored in airtight containers for up to four days. To enhance flavor, consider marinating overnight.