4.9 from 42 votes
Italian Dressing Chicken Marinade
Italian Dressing Chicken Marinade is an Italian Chicken Marinade that doubles as a salad dressing! This is one of my tricks for easy midweek meals and it's a highly effective method to make delicious meals with less effort. I've made a zucchini side salad here, but feel free to use the dressing for ANY salad you want!
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Calories: 322 kcal
Course:
Main Course , Others
Cuisine:
Italian , Italian-American Fussion
Ingredients
Dressing Marinade
- 4 1/2 tbsp white wine vinegar (Note 1)
- 2 cloves garlic
- 2 tbsp extra virgin olive oil
- 1 tbsp Dijon mustard
- 1 1/2 tsp sugar
- 1 tsp salt
- black pepper
Marinated Chicken
- 1/2 tbsp olive oil
- 2 1/2 tsp mixed Italian dried herbs (either a packet mix or mix herbs like basil, parsley, oregano, rosemary and thyme)
- 1 tsp dried red chili flakes (optional)
- 750 g / 1.5lb chicken thighs, boneless skinless, or breast (cut in half horizontally)
Zucchini Side
- 1 tbsp extra virgin olive oil
- 2 zucchinis , finely sliced into rounds using a mandolin
- 2 tbsp baby mint leaves , or 1 tbsp sliced larger mint leaves
Instructions
- Place the Dressing Marinade ingredients in a small jar and shake well to combine.
Cup of Yum
Marinade Chicken:
- Put the Marinated Chicken ingredients in a bowl or ziplock bag and add 5 tablespoons of the Dressing Marinade.
- Massage / mix to coat the chicken. Set aside for marinade for at least 20 minutes, ideally 3 hours or up to 24 hours.
Cook Chicken:
- Grill/BBQ: You shouldn't need any oil, but if you are concerned, brush your grill with oil. Heat the grill on medium high and cook the chicken for around 3 to 4 minutes on each side. (Cook breast for less)
- Stove: Preheat 1/2 tbsp oil in a large non stick fry pan over medium high heat. Add the chicken and cook each side for around 4 to 5 minutes, or until dark golden brown and cooked through.
- When the chicken is cooked, remove it from the grill/fry pan onto a plate, loosely cover with foil and set aside for 10 minutes.
- Serve the chicken with the zucchini salad and toasted bread.
Salad & Dressing:
- Add the 1 tablespoon of olive oil (from the Zucchini Side ingredients) into the jar with the remaining Dressing Marinade and shake well. Set aside.
- Toss the zucchinis and mint with the Dressing Marinade.
Notes
- You can substitute with chardonnay or apple cider vinegar, or lemon juice. Or even rice vinegar! You just need a vinegar that is not as harsh as ordinary white vinegar.
- This can be made with breast fillets too, but just be careful with the cooking time as you don't want to overcook it. Dry chicken breast is not pleasant!
- Nutrition per serving assuming 4 servings.
Nutrition Information
Serving
318g
Calories
322cal
(16%)
Carbohydrates
5.7g
(2%)
Protein
38g
(76%)
Fat
17.3g
(27%)
Saturated Fat
3.5g
(18%)
Cholesterol
158mg
(53%)
Sodium
794mg
(33%)
Potassium
281mg
(8%)
Fiber
1.2g
(5%)
Sugar
3.3g
(7%)
Vitamin A
200IU
(4%)
Vitamin C
23.9mg
(27%)
Calcium
20mg
(2%)
Iron
2.3mg
(13%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 322
% Daily Value*
| Serving | 318g | |
| Calories | 322cal | 16% |
| Carbohydrates | 5.7g | 2% |
| Protein | 38g | 76% |
| Fat | 17.3g | 27% |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 158mg | 53% |
| Sodium | 794mg | 33% |
| Potassium | 281mg | 6% |
| Fiber | 1.2g | 5% |
| Sugar | 3.3g | 7% |
| Vitamin A | 200IU | 4% |
| Vitamin C | 23.9mg | 27% |
| Calcium | 20mg | 2% |
| Iron | 2.3mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.