Enjoy a burst of flavor and heart benefits with this easy, healthy chicken marinade recipe
Hello, NutriDelicians! Isn’t it wonderful when we can turn ordinary meals into extraordinary, heart-friendly feasts? That’s the magic of this Healthy Chicken Marinade Recipe.
It doesn’t just make your chicken juicy and bursting with flavors; it’s also full of heart-healthy ingredients that keep your heart in great shape.
Adapted from a popular recipe of a local Vermont restaurant and caterer, this recipe is versatile and oh-so-delicious. Make it in large batches, freeze the extra, and you’ve got a secret weapon to add instant flavor to your chicken thighs, breasts, and drumsticks.
But don’t stop there; it’s also a fantastic marinade for tofu, salmon, duck, beef, or lamb.
Cooking should not be just about eating; it’s about nourishing yourself. With this heart-healthy chicken marinade recipe, every bite is a step toward a healthier heart. So, let’s get to the kitchen and start marinating!
Healthy Chicken Marinade Recipe for The Heart
Equipment
- Baking Tray
- Cling Film
- Meat Thermometer
- Kitchen Tongs
- Serving Plate
Ingredients
- 4 Boneless Skinless Chicken Breasts
- 2 tbsp Olive Oil Extra Virgin
- 1 Lemon Juice and Zest
- 3 Cloves Garlic Crushed
- 2 tbsp Honey
- 1 tbsp Turmeric
- 1 tbsp Rosemary Crushed
- Salt and Pepper To Taste
Instructions
- Rinse the chicken breasts under cold water and pat dry with kitchen paper. Set aside.
- In a large bowl, combine olive oil, lemon juice, lemon zest, crushed garlic, honey, turmeric, crushed rosemary, salt, and pepper. Mix well.
- Add the chicken breasts to the bowl and make sure they are completely coated with the marinade. Cover the bowl with cling film and let it marinate for at least 3 hours in the fridge.
- Preheat your oven to 375°F (190°C).
- Remove the chicken from the marinade and arrange them on a baking tray.
- Bake for 20 minutes or until a meat thermometer inserted in the thickest part of the chicken reads 165°F (74°C).
- Let the chicken rest for a few minutes before serving. Enjoy your heart-healthy chicken!
Nutrition
Nutrition Facts
- Amount per serving
- Calories320
- % Daily Value*
- Total Fat8 g11.11%
- Sodium650 mg28.26%
- Total Carbohydrate14 g5.09%
- Dietary Fiber1 g3.57%
- Protein46 g92%
Healthy Chicken Marinade Recipe Benefits
This marinade adds a heart-healthy kick to your chicken. The olive oil used in the marinade is a good source of monounsaturated fats, which are known to help lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
The marinade includes turmeric and garlic, both well known for their anti-inflammatory and antioxidant properties, which play a crucial role in fighting heart disease.
Honey, used as a natural sweetener, also has lots of good stuff like antioxidants, which include phenols, enzymes, and things like flavonoids and organic acids. These things have been connected to lowering the chance of heart problems, strokes, and certain types of cancer.
Lastly, chicken is a super source of lean protein, which your muscles need to fix and keep up, and it also makes you feel full, which can help with managing your weight.
This dish is perfect for dinner with your loved ones, a weekend family lunch, a potluck party, or even as a healthy meal prep for the upcoming week.
This dish is particularly beneficial for individuals with heart disease or those who are at high risk. However, anyone looking for a delicious, nutritious, and easy-to-make dish will find this recipe a great addition to their repertoire.
Frequently Asked Questions
Which should be avoided when marinating the chicken?
When you marinate chicken, make sure you don’t mix raw chicken and marinade. Put it in the fridge to marinate, and stick to the suggested times to avoid texture problems.
Be cautious with highly acidic or sugary marinades, and avoid salting chicken if the marinade is already salty. Never reuse marinade that has touched raw chicken, and remember to wash hands, utensils, and surfaces after handling both.
Should I marinade with olive oil or vegetable oil?
Both olive oil and vegetable oil can be used for marinating. Olive oil offers a rich flavor and health benefits, while vegetable oil has a milder taste, making it versatile for various dishes. Choose based on your desired flavor profile.
What can I use instead of lemon for chicken marinade?
Instead of lemon, you can use alternatives like lime juice, orange juice, vinegar (such as apple cider vinegar or white wine vinegar), yogurt, buttermilk, or even a combination of these ingredients for a chicken marinade.
These options can provide acidity and flavor similar to lemon, enhancing the taste and tenderness of the chicken. Experiment with different substitutes to achieve the desired flavor in your marinade.
Simply Note
If you enjoyed what you’ve learned today and want more heart-healthy and tasty recipes, here’s some good news. When you subscribe, you can grab the free NutriDelicious series.
This collection has carefully picked menus for different health goals that you can use in your weekly meals. You’ll find recipes like this healthy chicken marinade too.
I hope you enjoyed learning about this healthy chicken marinade recipe and the benefits it offers. Looking forward to hearing your experience with it. Until next time, NutriDelicians, bon appétit!
