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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Recipe Information
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)
Instructions
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.
Place the chicken breasts in a resealable plastic bag or a shallow dish.
Pour the marinade over the chicken, ensuring all pieces are well-coated.
Seal the bag (or cover the dish with plastic wrap) and refrigerate for at least 2 hours, or overnight for maximum flavor.
When ready to cook, remove the chicken from the marinade and discard the excess liquid.
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.
Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Serve with your favorite heart-healthy sides like steamed vegetables, brown rice, or a fresh salad. Enjoy!
Nutrition Facts
Calories |
1638 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.4 g | 86% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1639 mg | 71% | |
| Total Carbohydrate | 26.0 g | 9% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 18.5 g | ||
| Protein | 220.4 g | 441% | |
| Vitamin D | 2.3 mcg | 11% | |
| Calcium | 100 mg | 8% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1906 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
