5 Chicken Marinades that will take your Food Prep to Another Level!

Ingredients

• 1.5 pounds Boneless Skinless Chicken Breast (cut into cutlets, kebab chunks, strips, or cubes as needed)
• 6 cloves Garlic (minced; used in all marinades)
• 4 tablespoons Olive Oil (extra‑virgin, divided among marinades)
• 2 teaspoons Salt (kosher or sea salt)
• 1 teaspoon Black Pepper (freshly ground)
• 3 tablespoons Lemon Juice (freshly squeezed)
• 1 teaspoon Lemon Zest (from fresh lemon, adds brightness to Italian marinade)
• 2 teaspoons Italian Herb Blend (dried oregano, basil, thyme mix)
• ½ teaspoon Red Pepper Flakes (optional heat for Italian marinade)
• 2 tablespoons Fresh Parsley (chopped, used in Italian and Jamaican marinades)
• 2 tablespoons Jerk Seasoning (jarred) (store‑bought Jamaican jerk blend)
• ½ teaspoon Ground Coriander (adds citrus note to jerk marinade)
• ½ teaspoon Ground Thyme (for jerk marinade)
• ½ cup Onion (finely chopped, jerk marinade)
• ½ teaspoon Chili Powder (extra heat for jerk kebabs)
• 1 whole Red Jalapeño (seeds included, chopped; for chipotle marinade)
• 1 whole Green Jalapeño (seeds included, chopped; for chipotle marinade)
• 1 tablespoon Chipotle in Adobo Sauce (canned, finely chopped)
• 1 tablespoon Lime Juice (fresh, chipotle marinade)
• 4 tablespoons Plain Yogurt (full‑fat, used in chipotle, Mediterranean, and Indian marinades)
• 2 tablespoons Cilantro (chopped, Mediterranean and Indian marinades)
• 1 teaspoon Tomato Paste (adds depth to Mediterranean marinade)
• 1 tablespoon Fresh Ginger (grated, Indian ginger marinade)
• ¼ teaspoon Turmeric Powder (Indian ginger marinade)
• 1 teaspoon Madras Curry Powder (spicy Indian blend)
• ½ teaspoon Indian Chili Powder (adds heat to Indian ginger marinade)

Instructions

1. Prepare the Chicken

   Trim any excess fat and cut the chicken into the desired shapes: thin cutlets for Italian, bite‑size chunks for jerk, strips for chipotle, cubes for Indian, and larger pieces for Mediterranean.

   Time: PT10M

2. Make Italian Marinade

   In a bowl combine minced garlic, chopped parsley, lemon juice, lemon zest, Italian herb blend, red pepper flakes, salt, pepper, and olive oil. Mix well and toss the cutlets until evenly coated.

   Time: PT5M

3. Marinate Italian Chicken

   Transfer the coated cutlets to a zip‑top bag or container, label, and refrigerate for at least 30 minutes or up to 2 days. For longer storage, freeze immediately.

   Time: PT0M

   Temperature: 4°C

4. Make Jamaican Jerk Marinade

   In a bowl whisk together jarred jerk seasoning, ground coriander, ground thyme, lemon juice, chopped onion, chopped parsley, minced garlic, chili powder, salt, pepper, and olive oil. Add the chicken chunks and coat thoroughly.

   Time: PT5M

5. Marinate Jamaican Jerk Chicken

   Place the seasoned chicken into a sealed bag, label, and refrigerate up to 2 days or freeze for later use.

   Time: PT0M

   Temperature: 4°C

6. Make Chipotle Marinade

   Combine plain yogurt, minced garlic, chopped red and green jalapeños (seeds included), chipotle in adobo, lime juice, salt, pepper, and olive oil in a bowl. Mix until smooth, then add the chicken strips and coat evenly.

   Time: PT5M

7. Marinate Chipotle Chicken

   Store the mixture in an airtight container, label, and refrigerate up to 2 days or freeze for up to 1 month.

   Time: PT0M

   Temperature: 4°C

8. Make Mediterranean Marinade

   Stir together minced garlic, lemon juice, plain yogurt, chopped cilantro, tomato paste, salt, pepper, and olive oil. Toss the larger chicken pieces until fully coated.

   Time: PT5M

9. Marinate Mediterranean Chicken

   Seal in a bag or container, label, and refrigerate up to 2 days or freeze for up to 2 weeks.

   Time: PT0M

   Temperature: 4°C

10. Make Indian Ginger Marinade

    In a bowl combine grated ginger, minced garlic, plain yogurt, turmeric, Madras curry powder, Indian chili powder, salt, pepper, chopped cilantro, and a drizzle of olive oil. Mix well and coat the cubed chicken.

    Time: PT5M

11. Marinate Indian Chicken

    Pack the spiced chicken into a freezer‑safe bag, label, and freeze for up to 1 month. Thaw in the refrigerator before cooking.

    Time: PT0M

    Temperature: 4°C

Nutrition Facts

Calories

250

Protein

30 g

Carbohydrates

5 g

Fat

10 g

Fiber

1 g