3 delicious chicken rubs and marinades
If you have soy sauce, garlic powder, paprika, balsamic vinegar and garlic in your pantry you can throw together a flavorful rub or marinade in minutes.
That’s all you need to take chicken breast from flat to bodacious, upping its juiciness without sacrificing its lean profile.
Even better, when you opt for a homemade marinade over store-bought, you can skip the preservatives, colorings and additives, limit sodium and sugar, and choose olive oil over the less-healthy oils used in many commercial marinades.
Want a break from chicken? These also work well with other meats, fish and tofu.
- Start with:
Boneless, skinless chicken breast, 1 to 1 ¼ pounds for 4 servings. Choose one of the rubs or marinades (below). Each makes enough for 1 ¼ pounds of chicken.
- Marinate or rub:
For marinated chicken, place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade of your choice and refrigerate from 1 hour to 12 hours. (The longer it marinates, the more intense the flavor, but it’ll get mushy if you leave it in there too long.)
Remove chicken from the marinade and pat dry before grilling or broiling.
For dry-rubbed chicken, coat chicken with the dry rub of your choice up to 30 minutes before grilling or broiling.
- Grill or broil:
Preheat grill to medium-high. Oil the grill rack. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165° F, 4 to 8 minutes per side.
To broil, position a rack in upper third of oven; preheat broiler. Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165° F, 10 to 15 minutes total.
Whisk 1/2 cup reduced-sodium soy sauce, 1/4 cup sake (or mirin), 2 tablespoons light brown sugar, 2 minced garlic cloves and 1 tablespoon minced fresh ginger. Makes: scant 1 cup. Per serving*: 135 calories; 3 g. fat (1 g. sat., 1 g. mono); 263 mg. sodium.
Sweet and savory dry rub
Combine 2 teaspoons each light brown sugar and dry mustard, 1 teaspoon onion powder, 1/2 teaspoon kosher salt and 1/4 teaspoon white (or black) pepper. Makes: about 2 tablespoons. Per serving*: 140 calories; 3 g. fat (1 g. sat., 1 g. mono); 196 mg. sodium.
Whisk 1/4 cup each olive oil and balsamic vinegar, 2 minced garlic cloves, 1 tablespoon Italian seasoning, 1 teaspoon salt and 1/2 teaspoon pepper. Makes: about 1/2 cup. Per serving*: 169 calories; 7 g. fat (1 g. sat., 5 g. mono); 250 mg. sodium.
Spicy Tunisian rub
Grind 2 teaspoons each coriander seeds and caraway seeds and 3/4 teaspoon crushed red pepper in a spice grinder (or mortar and pestle) until finely ground. Transfer to a bowl and stir in 3/4 teaspoon garlic powder and 1/2 teaspoon kosher salt. Makes: about 2 tablespoons. Per serving*: 131 calories; 3 g. fat (1 g. sat., 1 g. mono); 195 mg. sodium.
*Analyses are for 3 ounces marinated or rubbed cooked chicken.
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