Chicken Marinade

• μερίδες: 6 servings
• χρόνος ενεργούς προετοιμασίας: 10 minutes
• συνολικός χρόνος: 35 minutes

Υλικά

½ peeled and finely grated yellow onion

5 finely grated garlic cloves

Juice of 1 lemon

2 tablespoons Dijon mustard

2 tablespoons sugar

½ cup neutral flavored oil

1/3 cup white wine

1/3 cup soy sauce

1/3 cup white distilled vinegar

2 tablespoons finely minced fresh thyme

2 teaspoons coarse salt

1 teaspoon black pepper

4 1/2 pound chicken broken down into individual breasts (thighs, drums, and wings)

Οδηγίες

Finely grate the onion and garlic into a large bowl.

Next, squeeze in the juice of 1 lemon.

Add in the mustard, sugar, oil, wine, soy sauce, vinegar, thyme, salt, and pepper.

Whisk the ingredients together until they are combined and emulsified.

Add the chicken to the bowl with marinade and mix thoroughly until it is completely coated in it.

Cover with plastic and marinate it in the refrigerator for 12 to 48 hours.

Cooking Methods

Grill: I place the chicken skin side down on a lightly oiled grill over medium-high heat, around 375° to 425°. I let it cook for 10 to 12 minutes per side until dark grill marks form and the internal temperature reaches 165°. If the heat gets too intense, I move the chicken around to prevent charring.

Pan-Sear: I add two tablespoons of my preferred cooking oil to a large frying pan and heat it over medium for about a minute. Then, I place the chicken skin side down and cook for 5 to 7 minutes per side until golden brown and fully cooked. If it browns too quickly, I lower the heat to medium-low.

Bake: I place the chicken skin side up on a parchment-lined sheet tray and bake it at 400° for 25 to 30 minutes. I let it cook until it’s browned and fully cooked through.

Διατροφή

• Θερμίδες: 568 kcal
• Συνολικά Λιπαρά: 42 g
• Κορεσμένα Λιπαρά: 10 g
• Ακόρεστα Λιπαρά: 28 g
• Τρανς Λιπαρά: 0.3 g
• Χοληστερόλη: 170 mg
• Νάτριο: 691 mg
• Συνολικοί Υδατάνθρακες: 1 g
• Διαιτητικές Ίνες: 0.3 g
• Συνολικά Σάκχαρα: 0.3 g
• Πρωτεΐνη: 43 g