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4.3 from 9 votes

Marinated Chicken 6 Ways

Having marinated chicken in your freezer ready to go is a game changer when it comes to meal prepping. These are 6 of my favorites!

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 2
Calories: 395 kcal
Course: Main Course , Condiments
Cuisine: American

Ingredients

  • 2 boneless skinless chicken breasts (per marinade)
Fresh Herb Chicken Marinade:
  • 2 tablespoons olive oil
  • 1/2 lemon, juiced
  • 1/2 teaspoon salt
  • 1 tablespoon chopped cilantro
  • 1 tablespoon chopped parsley
Jerk Chicken Marinade:
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • 1 tablespoon brown sugar
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
BBQ Chicken Marinade:
  • 1/4-1/2 cup Favorite BBQ sauce
Curry Yogurt Chicken Marinade:
  • 1/4 cup plain greek yogurt
  • 2 teaspoons curry powder
  • 2 teaspoons brown sugar
  • 1 teaspoon lemon juice
  • 1/2 teaspoon salt
Salsa Verde:
  • 1/4 cup salsa verde
  • 1 tablespoon olive oil
  • 1 teaspoon salt
Soy Ginger: 2 tablespoons soy sauce, 1 tablespoon honey, 2 teaspoons sesame oil, 2 teaspoons minced ginger
  • 2 tablespoon soy sauce
  • 1 tablespoon honey
  • 2 teaspoons sesame oil
  • 2 teaspoons minced ginger

Instructions

    Cup of Yum
  1. Preheat the oven to 350F.
To Marinade:
  1. In a bowl or ziplock bag, combine the marinade ingredients and mix well. 
  2. Add the chicken and coat with the marinade. Allow to marinate for 15 minutes on the countertop, or overnight in the fridge. 
  3. Chicken can be frozen for future use at this point.
To Cook:
  1. Bake chicken at 350 degrees F for 25-30 minutes, or until internal temperature reaches 165 degrees.
  2. If air frying, air fry at 375 for 8-15 minutes depending on the thickness of your chicken breasts, until internal temperature reaches 165 degrees F.
  3. If grilling, grill on medium high heat for 5-6 minutes per side, or until internal temperature reached 165 degrees F.

Notes

  • Nutrition is for fresh herb marinade.

Nutrition Information

Calories 395kcal (20%) Carbohydrates 1g (0%) Protein 50g (100%) Fat 20g (31%) Saturated Fat 3g (15%) Polyunsaturated Fat 2g Monounsaturated Fat 12g Trans Fat 0.03g Cholesterol 151mg (50%) Sodium 857mg (36%) Potassium 893mg (26%) Fiber 0.1g (0%) Sugar 0.2g (0%) Vitamin A 253IU (5%) Vitamin C 8mg (9%) Calcium 16mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 395

% Daily Value*

Calories 395kcal 20%
Carbohydrates 1g 0%
Protein 50g 100%
Fat 20g 31%
Saturated Fat 3g 15%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 12g 60%
Trans Fat 0.03g 2%
Cholesterol 151mg 50%
Sodium 857mg 36%
Potassium 893mg 19%
Fiber 0.1g 0%
Sugar 0.2g 0%
Vitamin A 253IU 5%
Vitamin C 8mg 9%
Calcium 16mg 2%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.

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