Select the search type
  • Site
  • Web
Go

MyBooneHealth Blog

Chicken Marinade Recipe

Chicken Marinade Recipe

On 20 Apr 2018, in

By Kelsie Knerr, RD

Meal prepping doesn’t having to be all-consuming. Try this simple suggestion that involves taking a little extra time as you put away your groceries.

Before putting the chicken in the bags of marinade, I cut off all of the visible (saturated) fat. This takes a little time, but is worth doing for your heart health.

I often throw the recipe ingredients directly into 2 gallon Ziploc bags to save having to wash a bowl. If you choose this method, just whisk it inside the bag or shake it the best you can to incorporate all of the ingredients.

Putting some chicken in the fridge to use the next day, and some in the freezer, will save yourself time in the future. I suggest buying refrigerated instead of already frozen chicken so that you can use the marinated chicken the very next day without having to worry about it not being completely defrosted yet.

I typically double the recipe and buy extra chicken. I like to get both thighs and breasts for variety. As far as a ratio for the amount of chicken to the amount of marinade, I don’t get too specific. I just try to make sure I have enough of the marinade to cover the chicken.

The sugar, salt, and acidic properties of this recipe give your chicken a caramelized and flavorful outer coating. If you are anything like me, you will look forward to this weeknight protein option.

Recipe:

Ingredients

  • 4 garlic cloves, minced
  • 1 teaspoon salt
  • 1/2 cup brown sugar
  • 3 T grainy mustard (I use Dijon)
  • 1/4 cup cider vinegar
  • Juice of 1 lime (3 Tablespoons from a bottle)
  • Juice of 1/2 large lemon (2 Tablespoons from a bottle)
  • 1/2 cup refined olive oil (or canola, vegetable oil, avocado oil, etc.)
  • Black pepper to taste

Whisk together and marinate chicken several hours or overnight.

Comments (0)Number of views (726)

Leave a comment

Name:
Email:
Comment:
Add comment

Blog Search

myBoone Health

Read the latest issue of My Boone Health Magazine

Get a free subscription

Share Your Story

Have a story about your experience at Boone Hospital Center? Share it.

Popular Posts

Recent Posts

Find a doctor or make an appointment: 573.815.6400
General Information: 573.815.8000
Copyright © 2018 , Boone Hospital Center
1600 E. Broadway, Columbia, MO 65201
telephone: 573.815.8000