A great Chicken Marinade (great grilled or pan seared!)

• 분량: 4 servings
• 활동 시간: 5 minutes
• 총 시간: 15 minutes

재료

700g / 1.4 lb chicken breast, tenderloins or thigh (Note 1)

2 tbsp honey OR brown sugar

1 tbsp olive oil (or any oil)

5 tbsp soy sauce

2 tbsp lemon juice

2 tsp Worcestershire sauce

4 garlic cloves (, minced)

1 tsp dried oregano (or rosemary, thyme, minced herbs)

1/2 tsp black pepper (, ground)

Finely chopped parsley

Lemon slices

방향

Recommended: Pound breast to even thickness using a meat pounder, rolling pin, or fist. OR cut large ones in half horizontally to form 2 cutlets (steaks) for each.

Mix marinade in a ziplock bag (or container in which chicken fits snugly). Add chicken.

Marinate 3 hours to overnight, though even 30 minutes is effective. (Note 2)

Heat 1 tbsp olive oil in a large skillet over medium high heat, and cook chicken per times below until deep golden (see video). If browning too quickly, lower heat.

Transfer to serving plate, cover loosely with foil and rest for 3 minutes before serving, garnished with parsley and lemon slices if desired.

Cook times:

Whole breast and boneless thighs: 3 - 4 minutes each side (internal temp 165F/75C)

Cutlets and tenderloin - 2 minutes each side

영양 정보

• 칼로리: 243 kcal
• 지방 전체: 7 g
• 포화 지방: 1 g
• 콜레스테롤: 96 mg
• 나트륨: 1202 mg
• 탄수화물 전체: 8 g
• 총 당류: 6 g
• 단백질: 33 g