Ask anyone who maintains a healthy lifestyle what their secret is, and I bet most will agree that meal planning is everything. Taking an hour to plan and prep sets you up for those busy days when you need dinner on the table quickly. Here are five healthy chicken marinades that are freezer-friendly and will keep those pizza-dialing fingers in check.
Each marinade recipe below is for two boneless, skinless chicken breasts, but feel free to double or triple the recipes. For each recipe, mix all the ingredients together with the chicken in a freezer bag. When stored in a sealed freezer bag, each marinade can be frozen for up to three months.
Lime Cilantro
In a bowl, whisk together: 2 tablespoons olive oil, the juice and zest of 1 lime, 1/2 cup chopped cilantro, 1 minced garlic clove, and 1 tablespoon of chili powder. Season to taste with salt and pepper.
Side Dish Suggestions: black beans and lime-cilantro rice. Garnish with lime wedges and a sprig of cilantro.
Lemon Herb
In a bowl, whisk together: 2 tablespoons olive oil, the juice and zest of 1 lemon, 1 teaspoon chopped parsley, 1 teaspoon chopped sage, 1 teaspoon chopped rosemary, 1 teaspoon chopped thyme, and 1 minced garlic clove. Season with salt and pepper.
Side Dish Suggestions: mashed potatoes and steamed spinach. Garnish with lemon wheels and chopped parsley.
Teriyaki
In a bowl, whisk together: 2 tablespoons olive oil, 2 tablespoons soy sauce, 1 tablespoon honey, 1/4 cup brown sugar, 1 minced garlic clove, and 1/2 teaspoon minced ginger. Season to taste with black pepper.
Side Dish Suggestions: brown rice and steamed broccoli. Garnish with chopped scallions.
Coconut Curry
In a bowl, whisk together: 1/2 cup coconut milk, 1 tablespoon curry powder, 1 minced garlic clove, 1/2 teaspoon minced ginger, and 1/2 teaspoon red pepper flakes. Season to taste with salt.
Side Dish Suggestions: jasmine rice and red bell pepper. Garnish with red pepper flakes, cilantro and lime wedges.
Honey Balsamic
In a bowl, whisk together: 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1 tablespoon honey, 1 minced garlic clove, 1/4 cup brown sugar, and 1/2 teaspoon red pepper flakes. Season to taste with salt.
Side Dish Suggestions: roasted carrots and green beans. Garnish with chopped parsley.
