lemon, soy, marinade, chicken- Marinated Chicken- anti-cancer recipes- cook for your life
Lemon-Soy Marinated Chicken
Servings: 8 Servings
Prep time: 20
Cuisine: Asian

This citrusy version of a traditional Japanese teriyaki marinade is not only great for chicken, it’s delicious used with tofu or fish — you just use it a little differently for each. Here’s the method for chicken.

Preparation

  1. Put all the marinade ingredients except the herbs together in a saucepan. Bring the mixture to a boil. Take it off the heat immediately, add the herbs and let it cool.
  2. Pat the chicken pieces dry and lay them in a dish in one layer. Cover with the marinade. Leave the chicken to sit in the marinade for at least 1 hour in the refrigerator, turning the pieces every so often to make sure they are marinating evenly.
  3. Preheat the oven to 400 degrees. Transfer marinated chicken to an oven-safe baking sheet, cover with aluminum foil, and bake for 20 to 25 minutes, basting with remaining marinade every 8-10 minutes, until internal temperature reaches 165 degrees fahrenheit. Remove chicken from the oven.
  4. Turn oven broiler on. When broiler is ready, put chicken in oven and broil until skin is lightly browned, about 3-5 minutes. Remove from oven and let rest for 5 to 10 minutes before serving.

Ingredients:

  • 1 whole chicken, skin on, cut into 8 pieces (See Ann’s Tips if you’re on a Bland Diet)

Marinade:

  • ⅔ cup soy sauce
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons sugar
  • 2 tablespoons olive oil  (See Ann’s Tips if you’re on a Bland Diet)
  • 2 cloves garlic, crushed and sliced
  • 4 tablespoons lemon juice
  • 2 teaspoon grated lemon zest
  • 2 tablespoons chopped fresh herbs, I would use tarragon, rosemary or thyme (optional)

Nutritional Information

Calories

417 cals

Fat

29 g

Saturated Fat

8 g

Polyunsaturated Fat

6 g

Monounsaturated Fat

13 g

Carbohydrates

4 g

Sugar

2 g

Fiber

0 g

Protein

33 g

Sodium

1293 mg

*per serving

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Ann's Tips and Tricks

Freshly cooked chicken will keep for up to 2 days in the fridge. Use any leftovers to make sandwiches stir fries or salads.

If you are on a Bland Diet, cut down the olive oil in the marinade 2 teaspoons, and just crush the garlic cloves, don’t slice them. You may also want use skinless chicken to cut down further on the fat.

 


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