Meal Prep Balsamic Chicken Marinade
User Reviews
5
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Prep Time
30 mins
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Cook Time
10 mins
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Total Time
40 mins
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Servings
8
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Calories
145 kcal
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Course
Main Course
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Cuisine
American
Meal Prep Balsamic Chicken Marinade
Description
Meal Prep Balsamic Chicken Marinade features tenderized chicken breasts soaked in a tangy balsamic vinegar and olive oil marinade spiced with Italian seasoning and garlic powder. Marinating for at least 30 minutes infuses the chicken with rich flavor. Cooking involves either baking at 425°F, flipping halfway through to ensure even browning, or grilling over medium heat. The final chicken should reach 165°F internally for safety and juiciness. This preparation is ideal for easy meal prep and can be sliced for salads, sandwiches, or served as a main protein.
The marinade's acidity from balsamic vinegar helps tenderize the meat while the olive oil adds moisture, creating a balanced flavor profile. The Italian seasoning and garlic powder offer a savory complement without overpowering the chicken.
Using this marinade and cooking approach yields flavorful chicken breasts ready for various meals, making weekday cooking more convenient. The dish's adaptability means it can be prepared ahead and stored refrigerated for several days.
Proper storage is important: leftover grilled chicken keeps well in an airtight container in the fridge for 3-4 days. Note that carryover cooking may raise the chicken's temperature slightly after removal from heat, preventing dryness.
Ingredients
- 2 lb. chicken breast boneless, skinless
- 1/4 cup balsamic vinegar 60g
- 2 Tbsp extra virgin olive oil 30g
- 1.5 Tbsp Italian seasoning
- 3/4 tsp salt
- 1/2 tsp black pepper ground
- 1/2 tsp garlic powder
Instructions
For the Marinade:
- Prepare the chicken by trimming off any excess fat and butterflying each breast. This will allow the chicken to have more flavor and help ensure even cooking throughout.
- In a small bowl, whisk together all the marinade ingredients (balsamic vinegar through garlic powder).
- Place chicken in a bowl or a zip-top bag and pour marinade over chicken. Move chicken around to make sure it's all coated with marinade. Place in the fridge and let marinate for at least 30 minutes up to 24 hours before cooking.
To Cook Chicken in the Oven:
- Preheat the oven to 425 degrees F.
- Arrange chicken in a single layer in a baking dish.
- Bake chicken for 25 minutes, flipping halfway through.
- Double check your chicken is done. You can do this using a meat thermometer and ensuring reached 165 F. or simply slicing the middle and making sure the chicken is no longer pink.
To Cook Chicken on the Grill:
- Heat grill (or a grill pan on the stovetop) to medium heat and make sure the grill is clean and well greased.
- Shake off excess marinade and place the chicken over direct heat.
- Grill chicken for 5 minutes then flip and grill for another 4-5 minutes or until internal temperature reaches 155 degrees F.*
Notes
- Marinate chicken between 30 minutes and 24 hours for best flavor and tenderness.
- Ensure chicken reaches an internal temperature of 165°F before serving to guarantee safety.
- Store leftover grilled chicken in an airtight container in the refrigerator for up to 3-4 days.
- Butterflying the chicken breasts promotes even cooking and better marinade absorption.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 145 kcal
% Daily Value*
| Serving | 1/8 of recipe (82g) | |
| Calories | 145kcal | 7% |
| Carbohydrates | 0.4g | 0% |
| Protein | 26g | 52% |
| Fat | 4.4g | 7% |
| Saturated Fat | 0.5g | 3% |
| Sugar | 0.4g | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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