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

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 15 minutes

配料

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

步骤

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

营养

• 卡路里: 243 kcal
• 总脂肪: 7 g
• 饱和脂肪: 1 g
• 胆固醇: 96 mg
• 钠: 1202 mg
• 总碳水化合物: 8 g
• 总糖: 6 g
• 蛋白质: 33 g