7 Chicken Marinade Recipes (Freezer-Friendly!)

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 2 hours 5 minutes

材料

Cilantro Lime Chicken Marinade

1 lb boneless skinless chicken breast (roughly 2 large chicken breasts; see note 1)

2 tablespoons olive oil

2 tablespoons lime juice

1 ½ tablespoons honey

1/2 cup cilantro leaves (chopped)

2 cloves garlic (minced)

1/4 teaspoon salt

Sweet Chili Chicken Marinade

1 lb boneless skinless chicken breast (roughly 2 large chicken breasts)

6 tablespoons sweet chili sauce

3 tablespoons soy sauce (reduced sodium recommended)

1/4 cup water

Jerk-Inspired Chicken Marinade

1 lb boneless skinless chicken breast (roughly 2 large chicken breasts)

1 teaspoon dried thyme leaves

1 teaspoon ground allspice

2 tablespoons brown sugar

1/2 teaspoon salt

1/2 teaspoon pepper

2 teaspoons garlic powder

1/2 teaspoon cinnamon

1/2 teaspoon cayenne

2 tablespoons olive oil

2 tablespoons lime juice

Lemon Ginger Chicken Marinade

1 lb boneless skinless chicken breast (roughly 2 large chicken breasts)

2 tablespoons olive oil

2 teaspoons lemon juice

2 teaspoons minced ginger

1/4 teaspoon salt

1/4 teaspoon red pepper flakes (optional)

Chipotle Lime Chicken Marinade

1 lb boneless skinless chicken breast (roughly 2 large chicken breasts)

2 tablespoons olive oil

2 teaspoons adobo sauce (from a can of chipotle peppers)

1/2 teaspoon paprika

2 teaspoons brown sugar

2 cloves garlic (minced)

2 tablespoons lime juice

1/4 teaspoon salt

Honey Garlic Chicken Marinade

1 lb boneless skinless chicken breast (roughly 2 large chicken breasts)

2 tablespoons olive oil

2 tablespoons soy sauce (I prefer reduced sodium)

1/4 cup honey

2 cloves garlic (minced)

1/4 cup water

Yogurt Curry Chicken Marinade

1 lb boneless skinless chicken breast (roughly 2 large chicken breasts)

1/4 cup yogurt (plain)

2 teaspoons lime juice

1/4 teaspoon salt

2 teaspoons curry powder

1 teaspoon brown sugar

手順

Assemble

Combine all ingredients in a heavy duty freezer bag or reusable silicone bag.

Marinate

Add chicken breasts and turn to coat in marinade. Marinate the chicken in the fridge for 2-24 hours.

Cook

Oven- Heat oven to 425°F.Arrange chicken with marinade liquid into an 8x8 inch baking dish.Bake for 25 minutes, flipping halfway. See note 2.Double check that your chicken has reached 165°F using an instant read thermometer.Rest for 5 minutes, then serve.

Grill- Heat BBQ to medium-high heat (450°F).Make sure the grill is clean and well greased.Shake off excess marinade and place the chicken over direct heat.Grill with the lid down for roughly 8 minutes, flipping every 2 minutes, or until the chicken reaches 155°F *.Allow to rest for 5 minutes (covered).

Air Fryer- Slice chicken breasts in half horizontally to create two thin slices.Heat air fryer to 400°F.Shake off excess marinade, and arrange the chicken into the air fryer basket.Cook for 4 minutes, flip, then cook for an additional 2 minutes.Check that it has reached 165°F internally, then remove from the air fryer.Rest for 5 minutes before serving.

栄養

• サービングサイズ: 4 oz
• カロリー: 190 kcal
• 脂肪総量: 8 g
• 飽和脂肪: 1 g
• コレステロール: 64 mg
• ナトリウム: 48 mg
• 炭水化物総量: 7 g
• 糖質総量: 7 g
• タンパク質: 22 g