Heart Healthy Marinade for Chicken
Elevate your chicken dishes with this irresistible Heart Healthy Marinade, designed to infuse bold flavor while keeping your meals nutritious and wholesome. This quick-to-prepare marinade combines the zesty brightness of fresh lemon juice, the savory depth of low-sodium soy sauce, a touch of honey for sweetness, and smoky paprika for a subtle kick. Enhanced with heart-friendly olive oil and aromatic garlic, this recipe is perfect for anyone looking to enjoy flavorful meals without compromising on health. Marinate chicken breasts for a minimum of 2 hours—or overnight for maximum tenderness—and cook using your favorite method, from grilling to baking. Ready in just 30 minutes, this easy, low-sodium chicken marinade pairs beautifully with steamed vegetables, brown rice, or a crisp green salad, making it a go-to choice for heart-smart, flavorful dining.
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Ingredients
- 3 tablespoons Olive oil
- 3 tablespoons Fresh lemon juice
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Honey
- 2 cloves Minced garlic
- 0.5 teaspoons Ground black pepper
- 1 teaspoon Dried oregano
- 0.5 teaspoons Smoked paprika
- 4 pieces Chicken breast (boneless, skinless)
Directions
Step 1
In a small mixing bowl, combine olive oil, fresh lemon juice, low-sodium soy sauce, honey, minced garlic, ground black pepper, dried oregano, and smoked paprika. Whisk well until the ingredients are fully blended.
Step 2
Place the chicken breasts in a resealable plastic bag or a shallow dish.
Step 3
Pour the marinade over the chicken, ensuring all pieces are well-coated.
Step 4
Seal the bag (or cover the dish with plastic wrap) and refrigerate for at least 2 hours, or overnight for maximum flavor.
Step 5
When ready to cook, remove the chicken from the marinade and discard the excess liquid.
Step 6
Grill, bake, or pan-sear the chicken until fully cooked, reaching an internal temperature of 165°F (75°C). This usually takes about 6-8 minutes per side on the grill or 20 minutes in a 400°F (200°C) oven, depending on thickness.
Step 7
Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Step 8
Serve with your favorite heart-healthy sides like steamed vegetables, brown rice, or a fresh salad. Enjoy!
Nutrition Facts
| Serving size | (843.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1637.9 |
| Total Fat 67.4g | 0% |
| Saturated Fat 13.5g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 591.6mg | 0% |
| Sodium 1638.7mg | 0% |
| Total Carbohydrate 26.0g | 0% |
| Dietary Fiber 1.1g | 0% |
| Total Sugars 18.5g | |
| Protein 220.4g | 0% |
| Vitamin D 90.5IU | 0% |
| Calcium 99.5mg | 0% |
| Iron 8.6mg | 0% |
| Potassium 1906.1mg | 0% |
Source of Calories