Chicken Marinade Recipe

By Kelsie Knerr, RD

Meal prepping doesn’t having to be all-consuming. Try this simple suggestion that involves taking a little extra time as you put away your groceries.

Before putting the chicken in the bags of marinade, I cut off all of the visible (saturated) fat. This takes a little time, but is worth doing for your heart health.

I often throw the recipe ingredients directly into 2 gallon Ziploc bags to save having to wash a bowl. If you choose this method, just whisk it inside the bag or shake it the best you can to incorporate all of the ingredients.

Putting some chicken in the fridge to use the next day, and some in the freezer, will save yourself time in the future. I suggest buying refrigerated instead of already frozen chicken so that you can use the marinated chicken the very next day without having to worry about it not being completely defrosted yet.

I typically double the recipe and buy extra chicken. I like to get both thighs and breasts for variety. As far as a ratio for the amount of chicken to the amount of marinade, I don’t get too specific. I just try to make sure I have enough of the marinade to cover the chicken.

The sugar, salt, and acidic properties of this recipe give your chicken a caramelized and flavorful outer coating. If you are anything like me, you will look forward to this weeknight protein option.

Recipe:

Ingredients

• 4 garlic cloves, minced
• 1 teaspoon salt
• 1/2 cup brown sugar
• 3 T grainy mustard (I use Dijon)
• 1/4 cup cider vinegar
• Juice of 1 lime (3 Tablespoons from a bottle)
• Juice of 1/2 large lemon (2 Tablespoons from a bottle)
• 1/2 cup refined olive oil (or canola, vegetable oil, avocado oil, etc.)
• Black pepper to taste

Whisk together and marinate chicken several hours or overnight.