The Secret to Moist and Flavorful Chicken Breasts Is This Simple Sauce

I’ve taken on many jobs, but working as a personal chef proved to be one of the most challenging. Dietary restrictions, big personalities, tight budgets, and the long lists of “dislikes” made it difficult to feed the families on my roster.

There was one family, though, that I adored. With three teenage sons, I was worried that my preference for serving nutritious ingredients would be met with an eye roll and a “bruh,” but that wasn’t the case. It turned out that the boys, all athletes, wanted this type of food as long as it didn’t taste too nutritious. That’s when I tapped into my nutrition and culinary background and made my 5-ingredient garlic-tahini chicken.

Those boys all loved chicken, specifically boneless, skinless chicken breast, the least flavorful cut with the most potential for ending up dry and tough. A minor setback, but I knew the solution to this problem: a marinade. I went to the kitchen, grabbed a few kitchen staples, and made a quick sauce.

I knew I needed flavor and also fat, so I whisked some soy sauce with garlic, tahini, and lemon juice and poured it over some chicken cutlets. I covered and refrigerated them for an hour or two, then cooked them in my cast iron pan. The result was a tender chicken breast packed with flavor. Everyone loved it, and this recipe became one I made for them weekly.

Quick Tips

• The marinade doubles as a sauce for serving. I recommend whisking it in a small bowl or measuring cup, which makes reserving the extra easy. Don’t forget to reserve some sauce at the beginning so it doesn’t come in contact with raw chicken.

• The dressing will thicken in the refrigerator, so bring it out to warm up when you pull the marinated chicken from the fridge. This will give it enough time to reach room temperature so that it’s the perfect consistency for serving.

• If you can’t find chicken cutlets or don’t want to spend the extra money (it’s an upcharge every time your chicken gets broken down into smaller pieces), buy chicken breast halves and slice them in half horizontally to create the thinner cutlets.

How To Make My 5-Ingredient Garlic-Tahini Chicken

To make four servings, you’ll need:

• 2 medium lemons, plus more lemon wedges for serving

• 6 tablespoons tahini paste

• 2 tablespoons low-sodium soy sauce

• 6 cloves garlic, finely minced

• 2 tablespoons water, plus more for the pan

• 4 chicken breast cutlets, pounded 1/4-inch thick (about 1 1/2 pounds)

• 1 tablespoon extra-virgin olive oil

• 1/4 cup finely chopped parsley, optional

Finely grate 2 teaspoons of zest from 1 lemon, cover, and set aside. Juice both lemons and measure 1/4 cup lemon juice. In a small bowl, whisk together the tahini, lemon juice, soy sauce, garlic, and water. Pour all but 1/4 cup of the mixture into a large bowl (setting the 1/4 cup aside to use as sauce later), add the chicken, and toss to coat. Cover and refrigerate for at least 30 minutes and up to 4 hours. Cover the reserved sauce and refrigerate.

When ready to cook, remove the reserved sauce from the refrigerator and set it on the counter to loosen up. Heat the oil in a large skillet (preferably cast-iron or nonstick) over medium-high heat. Remove the chicken from the marinade, brush off any excess, and add it to the skillet in a single layer (working in batches if needed to prevent overcrowding the skillet). Cook, flipping often, until the chicken is browned on both sides and just cooked through, about 5 minutes.

Add 1 to 2 tablespoons of water to the bottom of the skillet and, working around the chicken, stir and scrape to release the cooked-on bits. Toss the chicken in the liquid until coated, then transfer it to a serving platter. Sprinkle the chicken with the reserved lemon zest and garnish with parsley, if using. Drizzle with the reserved marinade and serve. Store any leftovers in an airtight container in the refrigerator for up to 4 days.

Tips for Serving

The great thing about this dish is that there are plenty of ways to serve it! My client’s boys loved the chicken served with French fries, but I’ve also sliced it and used it as a topper for big summer salads. Here are some more ideas for enjoying!

• Serve with a whole grain. I’ve found that this chicken tastes great paired with almost any whole grain, such as farro, rice, or quinoa. Use any extra dressing to drizzle over the grain for even more flavor. And if you have any fresh herbs, like cilantro or parsley, finely chop and add them, too.

• Serve as a wrap. I’ve also sliced the chicken, tossed it with the extra dressing, and rolled it up in tortillas with lettuce and roasted red peppers for a delicious wrap.

• Add to a salad or bowl. If you’re making a big salad or a delicious grain bowl, add this chicken for a tasty protein topper.

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