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LEAP Chicago's Nutrition Tips: 3 Healthy Grilled Chicken Marinade Recipes


Healthy grilled chicken recipes

Grilled chicken is a staple in many healthy diets, and the key to elevating its flavor lies in the marinade. A well-crafted marinade not only infuses the chicken with delicious taste but also adds a depth of flavor that will leave your taste buds craving more. Here are three mouthwatering and health-conscious grilled chicken marinade recipes to add excitement to your next meal.

Citrus Herb Infusion:


Ingredients:

  • 4 boneless, skinless chicken breasts

  • 1/4 cup olive oil

  • Zest and juice of 1 lemon

  • Zest and juice of 1 orange

  • 2 cloves garlic, minced

  • 1 tablespoon fresh thyme, chopped

  • Salt and pepper to taste

Instructions:

  1. In a bowl, whisk together olive oil, lemon zest, lemon juice, orange zest, orange juice, minced garlic, chopped thyme, salt, and pepper.

  2. Place chicken breasts in a resealable plastic bag and pour the marinade over them.

  3. Seal the bag, ensuring the chicken is evenly coated, and refrigerate for at least 30 minutes (or overnight for enhanced flavor).

  4. Grill the marinated chicken until it reaches an internal temperature of 165°F (74°C), turning occasionally for an even cook.

Honey Mustard Harmony:


Ingredients:

  • 4 boneless, skinless chicken thighs

  • 1/4 cup Dijon mustard

  • 2 tablespoons honey

  • 1 tablespoon apple cider vinegar

  • 1 teaspoon soy sauce

  • 2 cloves garlic, minced

  • Salt and pepper to taste

Instructions:

  1. In a small bowl, whisk together Dijon mustard, honey, apple cider vinegar, soy sauce, minced garlic, salt, and pepper.

  2. Place chicken thighs in a shallow dish and pour the marinade over them, ensuring each piece is well-coated.

  3. Allow the chicken to marinate in the refrigerator for at least 1 hour.

  4. Grill the marinated chicken thighs until golden brown and cooked through, with an internal temperature of 165°F (74°C).

Mediterranean Magic:


Ingredients:

  • 4 bone-in, skin-on chicken drumsticks

  • 1/4 cup plain Greek yogurt

  • 2 tablespoons olive oil

  • 1 tablespoon lemon juice

  • 2 teaspoons dried oregano

  • 1 teaspoon ground cumin

  • 2 cloves garlic, minced

  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine Greek yogurt, olive oil, lemon juice, dried oregano, ground cumin, minced garlic, salt, and pepper.

  2. Place chicken drumsticks in a large zip-top bag and pour the marinade over them, ensuring each piece is well-coated.

  3. Seal the bag and refrigerate for at least 2 hours, allowing the flavors to meld.

  4. Grill the marinated chicken drumsticks until they are crispy on the outside and have reached an internal temperature of 165°F (74°C).

With these three grilled chicken marinades, you can turn a simple protein into a culinary delight. Whether you prefer the zesty freshness of citrus, the sweet tang of honey mustard, or the savory notes of Mediterranean spices, these marinades will take your grilled chicken to the next level. Enjoy a delicious and healthy meal that is sure to become a favorite at your dinner table. Happy grilling!


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