Adventure. Travel. Fitness.

Live the story, grow your soul.

Diet

5 Easy Chicken Marinades – The Real Food Dietitians


Make meal prep (and future meals) a breeze with these 5 Easy Chicken Marinades

This post was created in collaboration with our friends at Primal Kitchen

Make the most of your meal prepping time.

I get it, meal prepping isn’t the most fun thing you can do on the weekend or mid-week. I also get that it can be hard to commit to putting in the time now to reap the fruits of your labors later, but if there’s anything I’ve learned, it’s that it’s worth it. My future self never says to my past self, “Dang girl, I wish you hadn’t spent that time in the kitchen earlier in the week to make life easier today.”

Whether you’re a devoted meal prepper or new to the meal prep scene, I’ve got something for you today that is guaranteed to:

  • Improve your meal prep game
  • Help you finally get ahead in the meal prep game
  • Save money
  • And always have something delicious on hand or in the freezer to help you get dinner on the table even faster

That’s a lot for one recipe to promise, but I swear that these 5 Easy Chicken Marinades are going to be a game-changer for you. I mean who doesn’t want to work smarter and not harder, and at the end of the hour have a stack of pre-marinated chicken like this to hit their freezer?

Keep it clean, light and flavorful.

I know that there are lots of folks out there that say the perfect marinade has to be X parts oil to X parts acid to X parts aromatics or sweeteners and that salt should or should not be added to the marinade, and, and…so many ands.

I think you can probably guess from that last statement that I’m less worried about making things perfect (or perfectly complicated) and more concerned with making things really good and really easy – which is exactly what I’m hoping to help you accomplish with these 5 easy chicken marinades.

Speaking of good, let’s talk about the base of every good marinade: the oil. Since oil makes up the largest proportion of total ingredients in a marinade you want to be sure that you’re starting out with the best quality, best-tasting oil you can get your hands on. For us, that’s using Primal Kitchen Avocado Oil.

Cold pressed and centrifuge extracted without heat, Primal Kitchen Avocado Oil is ideal for high-heat cooking, is non-GMO Project verified, Certified Paleo, and Whole30-Approved. And its light, neutral flavor makes it perfect for marinades because it lets the other flavors of the marinade shine through.

Save 10% on Primal Kitchen when you use coupon code REALFOODRDS 

Give yourself options.

With these 5 easy chicken marinades – Honey-Garlic, Basil-Pesto, Fajita, Teriyaki, and Lemon-Herb – it’s easy to find something for everyone.

The best part is that you can either pick and choose which marinade to make because there are five tasty options to choose from, or you can make all five at once and have plenty of variety to choose from. Or you can pick however many your heart desires, double or triple the quantities and start your own little stockpile of marinated, ready-to-cook chicken in the freezer (which is how I roll). 

Add these 5 Easy Chicken Marinades to your meal prep this week and end ‘chicken boredom.’ @primalkitchen #realfood Click To Tweet

How about some really fast, no-fuss options?

Now I’ve got your attention! If the thought of mixing up a couple marinades when you’re really short on time is just too much, don’t fret. Our friends at Primal Kitchen have got you covered there, too.

Their entire line of dressings and marinades feature avocado oil and minimal ingredients. Some of our favorite flavors for marinating include Balsamic Vinaigrette, Greek VinaigretteHoney Mustard, Lemon Turmeric, Sesame Ginger, and Italian. So now you can marinate your chicken and dress your salad with minimal effort and super clean ingredients.

Don’t forget, use coupon code REALFOORDS to save 10% on your next Primal Kitchen purchase here.

To bag or not to bag?

Alright, I’m about to address the big elephant in the room here – the plastic bags. Last week I shared a sneak peek of the marinated chicken in plastic zip-top bags as you see here and that ruffled a few eco-friendly feathers so I want to talk a little more about options for freezing or storing your marinated chicken no matter where you are on the eco-friendly spectrum.

But before I do so, I just want to say that Stacie and I are both working to minimize the amount of plastic we use in our kitchen (both reusable and one-time use) and become more eco-conscious in general, but it’s not easy. Neither of us is in a position to be able to buy all new containers and packaging so we’ve committed to phasing things in like reusable grocery and produce bags, swapping reusable beeswax-coated wraps for plastic wrap, using silicone baking mats instead of parchment or foil, but as I said, we can’t do it all overnight and we understand if you’re in a similar position (read: no judgment here). 

For this post, I opted to use plastic zip-top bags because that’s what I had on hand. Sure, I would have LOVED to have used reusable silicone bags (like these half-gallon Stasher bags) or freezer-safe glass containers, but I only have a couple of big Stasher Bags which I use daily and didn’t want to not have access to them because they’re hanging out in the freezer. The same goes for my favorite stackable glass containers with lids). Both the Stasher Bags and the glass containers are excellent eco-friendly options if you’ve got them, but if you don’t quite yet, a plastic zip-top bag CAN be reused if washed well with hot soapy water – I would just be sure to use them again for the same purpose (marinating chicken) and would recommend storing them (after washing and drying) in the freezer until you need them again to minimize the chances of bad bacteria growing in the event that you didn’t get them ultra-clean. 

Put dinner on the table faster.

When you’ve got a stash of marinated chicken on hand you can get dinner on the table faster. The marinated chicken will keep in the fridge for 2-3 days before cooking. The minimum amount of time for marinating is about 4 hours to allow for the acid to tenderize and the flavors to penetrate the meat.

For longer storage, place bags of chicken on a flat surface (a baking sheet or large plate works well) and freeze until solid. Freezing the bags flat makes them easier and more efficient to store.

When it comes time to cook you have several options, but first, let’s thaw that chicken:

  • Remove chicken from the freezer the night before and allow to thaw in the refrigerator overnight.
  • Place frozen chicken (in the bag or container) in a large bowl and run cool water over it until it is thawed.

No time to thaw? Consider using the Instant Pot to make quick work of dinner without thawing.

  • Remove frozen chicken from the bag and place inside an Instant Pot along with 1/2 cup of broth or liquid of choice. Use the ‘Poultry’ or High-Pressure setting and cook for 10 minutes. You don’t need to increase the cooking time for frozen chicken unless you have several pounds frozen together in a large block. 

Let’s get cooking! Here are some options for putting your marinated chicken to good use:

  • Bake it in the oven – Preheat oven to 375℉. Place chicken in a baking dish or on a rimmed baking sheet lined with parchment paper or a silicone baking mat and bake in preheated oven for 15-20 minutes or until juices run clear and chicken is no longer pink in the middle (or registers 165℉ on an instant-read thermometer).
  • Broil it under the broiler – Preheat broiler to medium-high heat. Position top oven rack 8 inches below broiler element. Place chicken on a rimmed baking sheet or in a cast iron pan and broil for 3-5 minutes on each side or until chicken is no longer pink in the middle (or registers 165℉ on an instant-read thermometer). If chicken is cooking too quickly, move pan to a lower rack. Note: When broiling chicken, you’ll have the best results if the chicken is a uniform thickness throughout. 
  • Grill it – Grill over medium-high heat as a single breast (or thigh) or cut into 1-inch chunks and thread onto skewers.
  • Sauté or pan-fry it – Place a skillet over medium-high heat, add 1 tsp. cooking fat of choice (such as avocado oil, ghee, olive oil, etc.). Place chicken in pan, cook 5 minutes on each side or until the surface is lightly browned. Place lid on the pan, lower the heat and cook an additional 8-10 minutes or until juices run clear and chicken is no longer pink in the middle (or registers 165℉ on an instant-read thermometer). You may add a few tablespoons of water to the pan before covering with the lid if desired. 

These are just a few ways you can use these 5 Easy Chicken Marinades to make dinner magic happen:

  • Pesto Chicken: Grill or bake and serve with spaghetti squash, zucchini noodles or pasta and your favorite marinara sauce.
  • Lemon Herb Chicken: Bake, grill or broil… serve atop a big salad with your favorite veggies
  • Fajita Chicken: Cut into strips and sauté until almost cooked through. Remove from pan. Sauté peppers and onions until tender, then add the chicken back to the pan and cook until chicken is cooked through. Serve with tortillas, over cauliflower rice or rice (as a burrito bowl), in lettuce wraps, etc. with your favorite fajita toppings.
  • Honey Garlic Chicken: Bake, grill or broil and serve with just about any side dish or on a salad. Or thinly slice cooked chicken and add to a wrap. You can also cut the raw chicken into chunks and thread onto skewers with your favorite veggies, brushing the veggies with any leftover marinade and then grilling until chicken is cooked through.
  • Teriyaki Chicken: This one is great for making a quick stir fry. Cut the chicken into small pieces and sauté until almost cooked through (reserve the marinade). Remove chicken from pan, add your favorite stir-fry veggies to the pan and sauté until crisp-tender. Return chicken and reserved marinade to the pan along with the veggies and bring marinade to a simmer to allow the chicken to cook through and veggies to become tender.

With these 5 easy chicken marinades now you can make the most of your meal prep AND get dinner on the table faster.

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Honey Garlic Chicken Marinade

Note: Because this marinade contains honey, it is not Whole30-compliant. 

  • Cuisine: Paleo, Nut-Free, Dairy-Free

Ingredients

  • 2 Tbsp. avocado oil
  • Juice of 1/2 lemon
  • 1 Tbsp. coconut aminos (may substitute gluten-free tamari if not Whole30) 
  • 3 cloves garlic, minced
  • 2 Tbsp. honey
  • ½ tsp. salt
  •  tsp. black pepper
  • Pinch of red pepper flakes (optional) 
  • 1 lb. chicken (breasts or thighs)* 

*If using chicken legs, use 1½ pounds

Instructions

  1. Place chicken in a zip-top plastic bag or another freezer-safe container (if you plan to freeze it).
  2. In a small bowl, whisk together marinade ingredients. Taste and adjust salt and pepper as desired.
  3. Pour over the chicken, close bag and gently massage to coat chicken pieces evenly.

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Basil Pesto Chicken Marinade

  • Cuisine: Whole30, Paleo, Nut-Free, Dairy-Free

Ingredients

  • 1 cup fresh basil leaves, tightly packed
  • 2 Tbsp. avocado oil
  • Juice of ½ lemon
  • 1 large garlic clove
  • ½ – 1 tsp. salt
  • Pinch of black or red pepper, to taste
  • 1 lb. chicken (breasts or thighs)*

*If using chicken legs, use 1½ pounds

Instructions

  1. Place chicken in a zip-top plastic bag or another freezer-safe container (if you plan to freeze it).
  2. Place marinade ingredients in a food processor or blender and process until well combined.*
  3. Pour marinade over the chicken, close bag and gently massage to coat chicken pieces evenly.

Notes

*No food processor or don’t want to dirty it? You can mince the basil and garlic finely with a knife instead.  

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Fajita Chicken Marinade

  • Cuisine: Whole30, Paleo, Nut-Free, Dairy-Free

Ingredients

*If using chicken legs, use 1½ pounds

Instructions

  1. Place chicken in a zip-top plastic bag or another freezer-safe container (if you plan to freeze it).
  2. In a small bowl, whisk together marinade ingredients. Taste and adjust salt and pepper as desired.
  3. Pour over the chicken, close bag and gently massage to coat chicken pieces evenly.

 

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Lemon-Herb Chicken Marinade

  • Cuisine: Whole30, Paleo, Nut-Free, Dairy-Free

Ingredients

  • Juice of 1 lemon
  • Zest of ½ lemon
  • 1 clove garlic, minced
  • 2 Tbsp. avocado oil
  • 2 Tbsp. fresh herbs of choice, such as thyme, rosemary, tarragon and/or sage (may substitute 2 tsp. dried herbs) 
  • ½ – 1 tsp. salt
  • ¼ black pepper
  • 1 lb. chicken (breasts or thighs)*

*If using chicken legs, use 1½ pounds

Instructions

  1. Place chicken in a zip-top plastic bag or another freezer-safe container (if you plan to freeze it).
  2. In a small bowl, whisk together marinade ingredients. Taste and adjust salt and pepper as desired.
  3. Pour over the chicken, close bag and gently massage to coat chicken pieces evenly.

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Teriyaki Chicken Marinade

  • Cuisine: Whole30, Paleo, Nut-Free, Dairy-Free

Ingredients

  • 3 Tbsp. coconut aminos (may substitute gluten-free tamari if not Whole30) 
  • 1 Tbsp. avocado oil
  • 1 Tbsp. toasted sesame oil
  • ½ garlic powder (may substitute 1 small clove garlic, minced)
  • ¼ tsp. dried ginger
  • 1 lb. chicken (breasts or thighs)*

*If using chicken legs, use 1½ pounds

Instructions

  1. Place chicken in a zip-top plastic bag or another freezer-safe container (if you plan to freeze it).
  2. In a small bowl, whisk together marinade ingredients. Taste and adjust salt and pepper as desired.
  3. Pour over the chicken, close bag and gently massage to coat chicken pieces evenly.

What’s your favorite flavor combos for marinating chicken? Got any meal prep hacks that you want to share? Tell us about it in the comments below.

 

Long Pin Image for 5 Easy Chicken Marinades

 

Short Pin Image for 5 Easy Chicken Marinades


This post was made possible by our friends at Primal Kitchen. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

his post contains affiliate links, which means we receive a percentage of the sale if you use the link to make your purchase. This does not change the price of the product. This income directly offsets the cost of web hosting and maintenance so we greatly appreciate your support.





Source link

Leave a Reply

You have successfully subscribed to the newsletter

There was an error while trying to send your request. Please try again.

Freefitnessconsulting will use the information you provide on this form to be in touch with you and to provide updates and marketing.
%d bloggers like this: