Chicken Marinade
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Chicken Marinade
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The BEST chicken marinade for breasts, thighs, legs, whatever! Use it for grilling or baking to get juicy, flavorful chicken every time.
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Ingredients
- 1 ¾ pounds boneless skinless chicken breasts, thighs, or tenders*
- 6 garlic cloves minced or grated (about 2 tablespoons)
- Juice and zest of 1 medium lemon about 1 teaspoon zest and 1/4 cup juice
- 2 tablespoons extra virgin olive oil
- 2 tablespoons low sodium soy sauce
- 1 tablespoon Worcestershire sauce
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon kosher salt
- ¼ teaspoon ground black pepper
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Instructions
- If making chicken breasts, place them on a cutting board, cover with plastic wrap, and with a meat mallet or rolling pin, pound into an even thickness. (If using tenders or thighs, you can skip the pounding).
- With a fork, poke holes all over the chicken (this will allow the marinade to absorb).
- In a large ziptop bag, combine the garlic, lemon zest and juice, olive oil, soy sauce, Worcestershire sauce, thyme, oregano, salt, and pepper.
- Add the chicken. Seal the bag, removing as much excess air as possible.
- “Squish” the bag to coat the chicken, then place the bag on a plate or inside a shallow baking dish to guard against leaks.
- Marinate the chicken at room temperature for 15 to 30 minutes (the longer the better), or refrigerate for up to 12 hours (I find about 5 to 6 hours is ideal—since this is a small amount of lemon juice, you can push to 24 hours if absolutely necessary). Do not let marinade for longer, or the meat will start to break down. Let the chicken stand at room temperature for 15 minutes prior to cooking.
- When ready to cook: Preheat your grill to medium high (425 to 450 degrees F) or preheat your oven to 425 degrees F. Remove the chicken from the marinade, shaking off any excess.
- To grill: cook chicken over high heat until charred in spots and the internal temperature reaches 160 to 165 degrees F on an instant read thermometer, flipping halfway through, about 8 to 12 minutes total for breasts or thighs or 4 to 8 minutes for tenders. Do not overcook!
- To bake: Arrange the chicken in a single layer in a foil- or parchment-lined baking dish large enough to hold it comfortably without the chicken touching. Bake the chicken until it reaches 160 F to 165 degrees F on an instant read thermometer inserted at the thickest part. Don't overcook! For breasts you will need about 14 to 16 minutes (for small/medium breasts that are about 6 to 7 ounces), 16 to 20 minutes (for medium/large breasts that are 8 to 10 ounces), or 20 to 25 minutes (for larger breasts). Bake thighs or tenders for 15 to 20 minutes.
- Remove the chicken to a plate and cover. Let rest for at least 5 minutes. Serve!
Notes
- *You can also use this recipe for bone-in chicken pieces, including drumsticks. For drumsticks, instead of poking the chicken with a fork, cut a few slashes with a knife. Bone-in chicken will need a longer cooking time.
- TO STORE: Refrigerate chicken in an airtight storage container for up to 3 days.
- TO REHEAT: Rewarm leftovers on a baking sheet in the oven at 350 degrees F.
- TO FREEZE: Freeze chicken in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Nutrition Information
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Serving
1(of 4)
Calories
305kcal
(15%)
Carbohydrates
4g
(1%)
Protein
43g
(86%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Trans Fat
1g
Cholesterol
127mg
(42%)
Potassium
813mg
(23%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
82IU
(2%)
Vitamin C
5mg
(6%)
Calcium
38mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 305 kcal
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 305kcal | 15% |
| Carbohydrates | 4g | 1% |
| Protein | 43g | 86% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 127mg | 42% |
| Potassium | 813mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 82IU | 2% |
| Vitamin C | 5mg | 6% |
| Calcium | 38mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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