Directions:
- Whisk together the marinade ingredients in a small bowl or 1 pint liquid measuring cup.
- On a cutting board cut the chicken breasts length wise in half, if the they are relatively large, & trim off all the excess fat.
- In a container (e.g. Tupperware, glassware) that can be sealed with a lid & has sufficient capacity, place some of the chicken in a layer at the bottom & pour some of marinade evenly over the layer. Repeat with the rest of the chicken & marinade. *A large & sturdy Ziploc bag can be used for this step as well.
- Seal the container (or plastic bag) & shake until all of the chicken is completely coated in marinade.
- Let marinate in the refrigerator overnight or freeze for up to 2 weeks*. *If freezing thaw in the refrigerator overnight, under cold, running water, or in the microwave at 30 percent power for 1 minute at a time before continuing on to the next step.
- Bake in a 375 degrees F preheated oven for 15 to 20 minutes, or until cooked through. You can also cook the chicken on a hot grill for about 4 minutes per side, or until cooked through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 186.04 Kcal (779 kJ) | ||
| Calories from fat | 147.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.38g | 25% | |
|---|---|---|---|
| Cholesterol | 25.09mg | 8% | |
| Sodium | 224mg | 9% | |
| Potassium | 146.73mg | 3% | |
| Total Carbs | 1.42g | 0% | |
| Sugars | 0.13g | 1% | |
| Dietary Fiber | 0.38g | 2% | |
| Protein | 9g | 18% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 0.2mg | 1% | |
| Calcium | 9.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 219.53 Kcal (919 kJ) | ||
| Calories from fat | 173.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.33g | 25% | |
|---|---|---|---|
| Cholesterol | 29.61mg | 8% | |
| Sodium | 264.33mg | 9% | |
| Potassium | 173.15mg | 3% | |
| Total Carbs | 1.67g | 0% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 0.45g | 2% | |
| Protein | 10.62g | 18% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 0.3mg | 1% | |
| Calcium | 11.4mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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