Are you tired of bland, dry chicken? Do you want to add flavor and moisture to your chicken dishes while sticking to a healthy diet? Look no further! These chicken marinade recipes are perfect for anyone following the DASH (Dietary Approaches to Stop Hypertension) diet or simply looking for healthy and delicious ways to prepare chicken.
Why Marinate Chicken?
Marinating chicken is a fantastic way to infuse flavor and tenderize the meat. A good marinade can transform a simple chicken breast into a juicy, flavorful dish that you'll crave. Marinades work by using acidic ingredients to break down the proteins in the chicken, resulting in a more tender and flavorful final product.
General Tips for Making Chicken Marinades
- Pound the chicken: If using chicken breasts, pound them to an even thickness to ensure even cooking.
- Poke holes: Use a fork to poke holes all over the chicken. This helps the marinade absorb more quickly and deeply.
- Mix the marinade: Combine all marinade ingredients in a large zip-top freezer bag or bowl.
- Add the chicken: Place the chicken in the bag or bowl and make sure it is fully coated in the marinade.
- Marinate: Marinate the chicken at room temperature for 15 to 30 minutes or refrigerate for a longer period, up to 6 hours.
- Bring to room temperature: Before cooking, let the chicken stand at room temperature for about 15 minutes.
Cooking the Chicken
- Grilling: Preheat your grill to medium-high heat (425 to 450 degrees F). Cook the chicken until it is charred in spots and the internal temperature reaches 160 to 165 degrees F, flipping halfway through. This usually takes about 8 to 12 minutes for breasts or thighs, and 4 to 8 minutes for tenders.
- Baking: Preheat your oven to 425 degrees F. Arrange the chicken in a single layer in a foil- or parchment-lined baking dish. Bake until the chicken reaches an internal temperature of 160 to 165 degrees F. For breasts, this will take about 14 to 25 minutes, depending on the size. Thighs or tenders will take about 15 to 20 minutes.
- Rest: After cooking, remove the chicken to a plate and cover it. Let it rest for at least 5 minutes before serving.
Storage and Reheating
- Refrigerate: Cooked chicken can be refrigerated in an airtight container for up to 3 days.
- Reheat: Reheat leftovers in a baking dish in the oven at 350 degrees F or gently in the microwave.
- Freeze: Freeze chicken in an airtight, freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.
10 Flavorful Chicken Marinade Recipes
Here are 10 different chicken marinade recipes to try. Although the ingredients vary, the method stays the same: mix all of the ingredients for each marinade together in a bowl or mason jar, then place the chicken breasts or chicken thighs in a large plastic Ziploc bag or bowl and pour the marinade over the chicken.
- Classic Herb Marinade: Combine olive oil, lemon juice and zest, your favorite dried or fresh herbs (such as thyme and oregano), soy sauce, Worcestershire sauce, fresh garlic, salt, and pepper. This marinade is savory, herby, and delicious.
- Mustard Chicken Marinade: This one is a simple combination of mustard, herbs, and spices.
- Fajita Chicken Marinade: Combine lime juice, chili powder, cumin, and jalapeno for a spectacular flavor. Perfect for fajitas or kebabs.
- Orange Chicken Marinade: Use a sweet and bright marinade of orange juice, honey, and soy sauce.
- Balsamic Marinade: Combine oil, balsamic vinegar, honey, salt, and pepper for a tangy and slightly sweet flavor.
- Cilantro Lime Marinade: A cilantro lime chicken marinade pairs perfectly with the strawberry and avocado flavors in this dish.
- BBQ Chicken Marinade: A classic combination of sweet maple syrup, apple cider vinegar, Worcestershire sauce, and spices.
- Mediterranean Marinade: Opt for herbaceous Mediterranean flavors, like dried herbs, lemon, and red wine vinegar. This Mediterranean Grilled Chicken is juicy, tender, and packed with flavor! the combo of lemon, olive oil, parsley, garlic, and spices makes this delicious chicken seriously the best you will try! Combine lemon juice, olive oil, parsley, garlic, paprika, and oregano in large plastic food storage bag. Pierce chicken with fork several times and sprinkle with salt and pepper.
- Pineapple Marinade: In this low sodium chicken marinade, the pineapple juice acts as our acid. The juice works to soften and flavor the meat. Not only does this help to keep your chicken from sticking during the cooking process. Take a gallon- sized ziploc bag, or a large bowl. Add your chicken, pineapple juice, garlic powder, onion powder, black pepper, paprika, and cilantro. Mix until all the ingredients are combined and the chicken is fully coated.
- Honey Mustard Marinade: This recipe comes from The Everything Easy Dash Diet Cookbook: 200 quick and easy recipes for weight loss and better health. Combine the marinade ingredients in a large zip baggie. It’s a mix of white wine, stone ground mustard, honey, water and white vinegar.
Low Sodium Chicken Marinade
Most store-bought chicken marinades can be super high in sodium. The Dietary Guidelines for Americans recommends a goal of 2,300mg of sodium per day, and many Americans eat much more than that. A diet high in sodium has been linked to kidney problems, like kidney stones and kidney disease. Making your own low sodium chicken marinade at home is a quick and easy process.
Remember the three essential components to a great marinade: an acid, an oil, and something to add some flavor. Feel free to experiment by using your favorite herbs and spices!
Read also: Delicious DASH Diet Treats
Tips for Meal Prep
- Look for chicken on sale: If you plan to meal prep these chicken marinades and freeze them, look for chicken that’s on sale.
- Label the bags: Label the bags to keep track of which marinade is in which bag.
- Use a system: Work strategically and measure out ingredients in a systematic way to save time.
- Use shortcuts: Use shortcuts like purchasing pre-peeled garlic or bottled lemon juice.
- Don't reuse the marinade: Don’t try to reuse the marinades for your next batch of chicken.
Marinating Time
Marinate the chicken for at least 30 minutes to overnight (or longer) to get the maximum flavor before cooking. Marinating chicken for too long can cause it to become tough, so marinating between 5 to 6 hours is ideal for both texture and taste.
How Much Marinade to Use
Each of the recipes makes enough to marinate the equivalent of about one to one and a half pounds of chicken. If you require more marinade, you can double or triple the recipe that you intend to use.
Safety First
If you plan to reuse marinade for basting or saucing, either reserve some before adding the chicken OR if the marinade has already touched raw meat, boil it for several minutes to kill harmful bacteria. Note that boiling will likely change the flavor of the marinade.
Read also: Which Diet is Right for You?
Read also: The DASH Diet and Blood Sugar