Zesty Herb Infused Chicken Marinade
This aromatic and heart-healthy marinade offers a delightful blend of Mediterranean-inspired herbs and citrus, perfect for infusing chicken with a light and refreshing flavor. Originally adapted from a heart-healthy cookbook, this version maintains its healthful benefits while adding a little extra zest. Ideal for grilling, it ensures juicy and flavorful chicken every time, especially when grilled over aluminum foil. Prepare ahead for best results by marinating overnight.
4
Servings
162
Calories
6
Ingredients
Ingredients
safflower oil
4 tablespoons (none)
olive oil
4 tablespoons (none)
lemon juice
1/8 cup (freshly squeezed)
garlic cloves
2 (minced)
oregano
1/2 teaspoon (dried)
tarragon
1/2 teaspoon (dried)
Instructions
1
In a medium-sized bowl, whisk together safflower oil, olive oil, lemon juice, minced garlic, oregano, and tarragon until well combined.
2
Place 1 to 2 pounds of chicken (use either chicken tenders or cut boneless chicken breast into strips) in a shallow dish or zip-top bag.
3
Pour the marinade over the chicken, ensuring each piece is well coated.
4
Seal the dish or bag, then refrigerate and marinate overnight for optimal flavor infusion.
5
Before grilling, remove the chicken from the refrigerator and let it sit at room temperature for about 15 minutes.
6
Preheat the grill to medium-high heat. For best results, cook chicken on a sheet of aluminum foil lightly coated with cooking spray.
7
Grill for about 6-8 minutes on each side or until the internal temperature reaches 165°F (75°C).
8
Remove from grill and let rest for a few minutes before serving.
Nutrition Information
18g
Fat
0.5g
Carbs
0g
Protein
0g
Fiber
1mg
Sodium
0mg
Cholesterol
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Herb Infused Chicken Marinade?
It is an aromatic, heart-healthy, Mediterranean-inspired marinade featuring citrus and a blend of dried herbs designed for grilling juicy chicken.
How do I prepare the marinade base?
Whisk together safflower oil, olive oil, lemon juice, minced garlic, dried oregano, and dried tarragon in a medium-sized bowl until well combined.
What oils are used in this recipe?
The recipe calls for a combination of 4 tablespoons of safflower oil and 4 tablespoons of olive oil.
What type of citrus is required for the zest?
The recipe uses 1/8 cup of freshly squeezed lemon juice to provide a light and refreshing flavor.
Which herbs are used in the marinade?
The marinade includes 1/2 teaspoon each of dried oregano and dried tarragon.
How much garlic is needed?
You will need 2 cloves of garlic, minced, for this recipe.
What kind of chicken works best with this marinade?
Chicken tenders or boneless chicken breasts cut into strips are ideal for this preparation.
How much chicken does this recipe cover?
One batch of this marinade is intended for 1 to 2 pounds of chicken.
How should I coat the chicken?
Place the chicken in a shallow dish or zip-top bag and pour the marinade over it, ensuring every piece is well coated.
How long should the chicken marinate?
For optimal flavor infusion, the chicken should be refrigerated and marinated overnight.
Should I cook the chicken immediately after taking it out of the fridge?
No, you should remove the chicken from the refrigerator and let it sit at room temperature for about 15 minutes before grilling.
What is the recommended grill heat?
The grill should be preheated to medium-high heat.
Why should I use aluminum foil on the grill?
Using a sheet of aluminum foil helps ensure the chicken stays juicy and flavorful during the grilling process.
How do I prepare the foil for grilling?
Lightly coat the sheet of aluminum foil with cooking spray before placing the chicken on it.
How long does the chicken need to grill?
Grill the chicken for approximately 6-8 minutes on each side.
What is the safe internal temperature for the chicken?
The chicken is done when the internal temperature reaches 165°F (75°C).
Is resting the chicken necessary after cooking?
Yes, remove the chicken from the grill and let it rest for a few minutes before serving to help retain juices.
Is this recipe suitable for heart-healthy diets?
Yes, it is tagged as heart-healthy and was adapted from a heart-healthy cookbook with low sodium and no cholesterol.
How many calories are in one serving?
There are 162 calories per serving.
What is the fat content per serving?
Each serving contains 18g of fat.
Is this recipe low in sodium?
Yes, it is very low in sodium with only 1mg per serving.
How many carbohydrates are in this marinade?
The marinade contains only 0.5g of carbohydrates per serving.
Does this recipe contain any cholesterol?
No, this recipe contains 0mg of cholesterol.
How many servings does this recipe yield?
The recipe is designed to provide 4 servings.
What are the main flavor profiles of this dish?
The flavor profile is zesty, citrusy, and herb-infused with a Mediterranean influence.
Can I use fresh herbs instead of dried?
While the recipe specifies dried oregano and tarragon, you can use fresh herbs by tripling the quantity.
Is there any sugar in this marinade?
No, the recipe does not list any sugar in its ingredients or nutritional profile.
Does the marinade contain any fiber?
No, the recipe contains 0g of fiber.
What is the preparation method for the garlic?
The garlic cloves should be finely minced before being added to the oil and lemon mixture.
Can I use this marinade for meats other than chicken?
While designed for chicken, this zesty herb profile also works well with turkey, seafood, or pork.