Oil-Free Citrus Cumin Grilled Chicken

Name: Oil-Free Citrus Cumin Grilled Chicken
Prep time: 24 min
Cook time: 12 min
Total time: 36 min
Yield: 4 servings
Cuisine: Tex-Mex
Ingredients: 1½ lb (680 g) boneless, skinless chicken breasts (about 6 oz / 170 g each), trimmed of excess fat and pounded to an even ¾-inch (2 cm) thickness; ½ cup (120 ml) fresh orange juice, from about 1 large orange, strained of seeds; 2 tsp (4 g) orange zest, finely grated from the orange before juicing; ¼ cup (60 ml) fresh lime juice, from about 2 limes; 5 cloves (15 g) garlic cloves, peeled and finely minced; 2 tsp (4 g) ground cumin; 1 tsp (2½ g) smoked paprika; 1 tsp (1 g) dried oregano; 1 tbsp (15 g) Dijon mustard; 1 tbsp (21 g) honey (optional); 1½ tsp (9 g) fine sea salt; ½ tsp (1 g) black pepper, freshly ground; ¼ cup (10 g) fresh cilantro, leaves and tender stems, finely chopped; 1 whole (65 g) lime, cut into 4 wedges; 2 tbsp (5 g) fresh cilantro, roughly chopped

From the MyKitchenBank Kitchen

Bright orange and lime juice, garlic and warm cumin make a marinade that flavors and tenderizes lean chicken breasts without a drop of oil. Pounded thin and grilled over medium-high heat, the chicken turns out juicy with lightly caramelized edges.

Prep: 24 min
Cook: 12 min
Wait: 35 min
Total: 1 hr 11 min
Makes: 4 chicken breasts (4 servings)

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Ingredients

4 servings

For the chicken
1½ lb (680 g) boneless, skinless chicken breasts (about 6 oz / 170 g each), trimmed of excess fat and pounded to an even ¾-inch (2 cm) thickness
For the marinade
½ cup (120 ml) fresh orange juice, from about 1 large orange, strained of seeds
2 tsp (4 g) orange zest, finely grated from the orange before juicing
¼ cup (60 ml) fresh lime juice, from about 2 limes
5 cloves (15 g) garlic cloves, peeled and finely minced
2 tsp (4 g) ground cumin
1 tsp (2.5 g) smoked paprika
1 tsp (1 g) dried oregano
1 tbsp (15 g) Dijon mustard
1 tbsp (21 g) honey (optional)
1½ tsp (9 g) fine sea salt
½ tsp (1 g) black pepper, freshly ground
¼ cup (10 g) fresh cilantro, leaves and tender stems, finely chopped
To serve
1 whole (65 g) lime, cut into 4 wedges
2 tbsp (5 g) fresh cilantro, roughly chopped

Equipment (9)

Gas or charcoal grill with a lid
Stiff grill brush
Meat mallet or heavy rolling pin
Parchment paper or plastic wrap for pounding
1-gallon (3.8 L) zip-top bag or shallow glass dish (9×13-inch / 23×33 cm)
Microplane or fine grater
Long-handled tongs
Instant-read thermometer
Paper towels

Steps

Before you start

Plan for 30 minutes to 2 hours of marinating. Don't go longer than 2 hours, because the citrus acid makes the chicken mushy.
Make sure your grill has enough gas or charcoal for about 30 minutes of cooking.
Zest the orange before you juice it. It's much easier to zest a whole fruit.
Have an instant-read thermometer ready. Chicken is done at 165°F (74°C), and guessing risks dry or undercooked meat.

1
Pound the chicken
- Trim any excess fat from the 4 chicken breasts.
- Place one at a time between two sheets of parchment or plastic wrap on a cutting board.
- Pound the thick end with a meat mallet or rolling pin until the whole breast is an even ¾ inch (2 cm) thick.
- Repeat with the rest.
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Ready when: The breast is the same thickness from end to end, with no thick hump in the middle.
Tip: Even thickness is what lets the thin end and thick end finish together, so they don't dry out on the grill.
2
Mix the marinade
- In a medium bowl, whisk together the orange juice, orange zest, lime juice, minced garlic, cumin, smoked paprika, oregano, Dijon, honey (if using), sea salt, black pepper and ¼ cup chopped cilantro.
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Ready when: The mustard and honey are fully dissolved and the marinade looks evenly cloudy with specks of herb and garlic.
Tip: Dijon acts as a natural emulsifier, so the spices cling to the chicken instead of sinking to the bottom.
3
Marinate the chicken
- Put the pounded chicken in a 1-gallon zip-top bag or a shallow glass dish and pour the marinade over it.
- Press the air out of the bag and seal it, or turn the pieces in the dish so each is coated.
- Refrigerate for at least 30 minutes and no more than 2 hours, turning once halfway through.
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Ready when: The chicken surface looks slightly paler and is evenly coated in marinade.
Tip: Don't marinate longer than 2 hours. The acid turns the outside of the chicken chalky and mushy.
4
Heat and clean grillOven 450°F / 230°C
- About 10 minutes before the chicken is done marinating, preheat the grill on high with the lid closed until it reads 450°F (230°C).
- Scrape the grates hard with a grill brush, then lower the heat to medium-high to hold about 425–450°F (220–230°C).
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Ready when: The grill reads 450°F (230°C) and the grates are free of stuck-on bits.
Tip: With no oil, clean and very hot grates are what keep the chicken from sticking.
5
Lift out and blot
- Remove the chicken from the marinade and let the excess drip off.
- Lightly blot the surface with paper towels, leaving a thin film of marinade and the spices.
- Discard the used marinade and bag.
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Ready when: The surface is damp but not dripping.
Tip: Don't boil or reuse the raw-chicken marinade as a sauce. Serve with fresh lime instead. Wet chicken steams instead of sears.
6
Grill first side
- Place the chicken on the hot grates at a diagonal, spacing the pieces apart.
- Close the lid and grill for 5–6 minutes without moving it.
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Ready when: The edges look opaque about a third of the way up the side, the underside has golden-brown grill marks, and the chicken lifts easily with tongs.
Tip: If it resists when you try to lift it, it isn't ready. Wait another 30–60 seconds and try again.
7
Flip and finish
- Flip the chicken with tongs.
- Close the lid and grill 4–5 minutes more.
- Check the thickest part of each breast with an instant-read thermometer.
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Ready when: The thermometer reads 165°F (74°C) in the thickest part and the juices run clear.
Tip: Pull a thinner piece off early if it hits 165°F (74°C) before the others.
8
Rest the chicken
- Transfer the chicken to a clean plate or cutting board and let it rest, uncovered, for 5 minutes.
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Ready when: The chicken feels slightly firmer and little juice pools when you press it.
Tip: Use a clean plate, not the one that held the raw chicken.
9
Slice and serve
- Slice the chicken against the grain into ½-inch (1 cm) strips, or serve whole.
- Sprinkle with 2 tablespoons chopped cilantro and serve with lime wedges to squeeze over the top.
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Ready when: The slices are moist and white throughout, with no pink.

Good to know

Tips

Pounding the chicken to an even thickness is the most important step for juicy results.
Oil-free grilling depends on three things: clean grates, a hot grill, and patience. Don't try to flip the chicken until it releases on its own.
Blot excess marinade so the minced garlic doesn't scorch and turn bitter.
No grill? Cook in a hot, dry nonstick or cast-iron skillet over medium-high heat for 5–6 minutes per side.

Make ahead

"Mix the marinade up to 2 days ahead and refrigerate it in a covered jar, without the chicken. Pound the chicken up to 1 day ahead and refrigerate it covered. Combine them no more than 2 hours before grilling. Cooked chicken can be grilled up to 3 days ahead and served cold or reheated."

Storage & reheating

"Room temperature: no more than 2 hours after cooking. Fridge: store cooked chicken in an airtight container for up to 4 days. Freezer: freeze sliced or whole chicken in freezer bags for up to 3 months and thaw overnight in the fridge. Reheat covered in a 325°F (160°C) oven or a skillet with a splash of water or broth until hot throughout (165°F / 74°C)."

Substitutions

boneless, skinless chicken breasts (about 6 oz / 170 g each) → boneless, skinless chicken thighs. Thighs don't need pounding. Grill 5–6 minutes per side to 175°F (79°C) for the best texture.
fresh lime juice → fresh lemon juice. Gives a slightly sharper, less floral flavor. Use the same amount.
honey → maple syrup. Same amount. Adds a little caramelization, and also makes the dish vegan-friendly aside from the chicken's marinade.
smoked paprika → sweet paprika plus a pinch of chili powder. Keeps the color and mild heat, with less smoke.