Best Healthy Chicken Marinade Recipes

HEALTHY MARINADE FOR CHICKEN - 5 RECIPES

Healthy Marinade for Chicken - 5 Recipes image

Say no to boring chicken with these 5 Healthy Chicken Marinades! Made with minimal ingredients, paleo, keto and Whole30 - they're perfect for meal prepping.

Provided by The Clean Eating Couple

Time 1h

Number Of Ingredients 30

Ingredients

2.5 lbs boneless (skinless chicken breasts)
2 tablespoons olive oil
1/4 teaspoon pepper
1/4 teaspoon salt
1/2 teaspoon dried basil (or 1 tbsp fresh basil, chopped)
1/2 teaspoon dried parsley (or 1 tbsp fresh parsley, chopped)
1/2 teaspoon dried oregano (or 1 tbsp fresh oregano, chopped)
1/4 teaspoon garlic powder
2 tablespoons olive oil
1/4 teaspoon pepper
1/4 teaspoon salt
1/2 tablespoon lime zest
2 tablespoons lime juice (juice of lime)
1 tablespoon fresh cilantro (chopped)
2 tablespoons olive oil
1/4 teaspoon pepper
1/4 teaspoon salt
1 tablespoon minced garlic (2 cloves)
1/2 tablespoon lemon zest (zest of one lemon)
2 tablespoons lemon juice (juice of one lemon)
2 tablespoons olive oil
2 tablespoon balsamic vinegar
1/4 teaspoon pepper
1/4 teaspoon salt
1/2 teaspoon dried basil (or 1 tablespoon fresh basil, chopped)
2 tablespoons toasted sesame oil
2 tablespoons coconut aminos (or soy sauce)
1/4 teaspoon ground ginger
1/4 teaspoon pepper
1/4 teaspoon salt

Steps:

In separate bowls, whisk together marinades. Pour into individual ziploc bags. Place 1 large chicken breast (about 6-8oz chicken) with each marinade. Carefully try to squeeze out air from the bag.
If cooking immediately: Allow the chicken a minimum of 30 minutes to marinate (overnight is best for maximum flavor). Preheat oven to 425 + prepare a lined baking sheet. Lay chicken on the sheet side by side. Bake for 20 minutes. Allow chicken to rest for 5 minutes + store in containers with veggies/side for meal prepping
If grilling: Allow the chicken a minimum of 30 minutes to marinate (overnight is best for maximum flavor). Heat grill over medium high heat (about 400 degrees). Cook chicken for about 7-8 minutes on each side. Transfer to a plate, allow the chicken to rest for 5 minutes + store in containers with veggies/side for meal prepping.
If freezing: Transfer the individual bags to the freezer. Lay flat in freezer. To defrost, remove from freezer 24 hours in advance + place in refrigerator. Allow to defrost + cook per directions above.

Nutrition Facts : ServingSize 6 oz cooked chicken, Calories 308 kcal, Protein 48 g, Fat 11 g, SaturatedFat 2 g, Cholesterol 145 mg, Sodium 496 mg, TransFat 1 g, UnsaturatedFat 7 g

HEART HEALTHY MARINADE FOR CHICKEN

Heart Healthy Marinade for Chicken image

My mom got this recipe from a heart healthy recipe book. This is our version of the original recipe. It gives the chicken a nice light flavor. For best results on a grill, cook chicken on aluminum foil. Overnight marinading not included in time.

Provided by Chef Shelby

Categories Low Protein

Time 10m

Yield 2-4 serving(s)

Number Of Ingredients 6

Ingredients

4 tablespoons safflower oil
4 tablespoons olive oil
1/8 cup lemon juice
2 garlic cloves (minced)
1/2 teaspoon oregano
1/2 teaspoon tarragon

Steps:

Mix all ingredients together.
Pour over 1 - 2 lbs of chicken (I used either chicken tenders or cut boneless chicken breast into strips).
For best results marinade overnight.

Nutrition Facts : Calories 488.5, Fat 54.3, SaturatedFat 5.8, Sodium 1.5, Carbohydrate 2.3, Fiber 0.2, Sugar 0.4, Protein 0.3

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