Healthy and Easy Mediterranean Chicken Marinade
When it comes to creating meals that are both flavorful and healthy, few things can compete with a good marinade. I want to share a recipe for a Mediterranean chicken marinade that has become a staple in my kitchen, all thanks to my dad! Growing up, my dad often took the lead in our kitchen, and he taught me this recipe. It's not just delicious, but also packed with simple, wholesome ingredients that are great for you.
Easy Mediterranean Chicken Marinade Recipe
Here's my recipe for an easy Mediterranean chicken marinade. It’s quick to put together and requires minimal prep, making it perfect for busy weeknights or meal prepping.
Marinade Ingredients:
1/2 cup onion
1/4 cup olive oil
4 garlic cloves or 2 tsp pre minced garlic
1 cup fresh lemon juice
1/4 cup water
1 tsp garlic powder
1 tsp paprika
1/2 tsp cinnamon
1 tsp dried oregano
1 cup chopped parsley
1 tsp salt
1 tsp black pepper
Instructions:
Blend Ingredients: Combine all the ingredients in a blender and blend until smooth. If blending isn’t an option, you can replace the onion with 2 tsp of onion powder and the garlic cloves with 1 tsp garlic powder.
Marinate the Chicken: Pour the marinade over 1.5 lbs of chicken and toss to coat. I use either chicken thighs or boneless, skinless chicken breasts for this recipe.
Marinating Time: Let the chicken marinate for at least 2 hours in the refrigerator. For best results, marinate overnight in an airtight container or a ziploc bag to allow the flavors to infuse and tenderize the meat.
Cook: Cook the chicken using your preferred method. Grilling, baking, or air frying all work wonderfully with this marinade. Cook until the internal temperature reaches 165°F. Allow the chicken to rest after cooking before slicing to retain all the delicious flavor and result in juicy chicken.
Why This Marinade Works
Marinades are more than just a way to flavor meat. They also help tenderize the chicken, infuse it with moisture, and prevent it from drying out during cooking. Whether you’re grilling, baking, or air frying, a good marinade can make all the difference. One of my favorite go-to options is this Mediterranean chicken marinade because it uses just a few simple ingredients yet delivers delicious and flavorful results.
Fresh Ingredients
The combination of fresh lemon juice and parsley adds a burst of freshness and zest to the chicken. The lemon juice uses its natural acid to tenderize the chicken while adding a tangy flavor that perfectly compliments the freshness of the parsley.
Spices and Herbs
Paprika, oregano, and a touch of cinnamon bring warmth and depth to the marinade. These spices are commonly used in Mediterranean cooking and help create a balanced and aromatic profile.
Healthy Fats
Olive oil is a staple of the Mediterranean diet and adds a rich, smooth texture to the marinade. It also helps to keep the chicken moist during cooking, ensuring juicy results every time.
How to Cook Marinated Chicken for Best Results
Grilling
Grilling is a great way to cook marinated chicken. Using high heat helps to create a nice char and enhances the flavors of the marinade. Grill the chicken over medium-high heat for about 6-8 minutes per side, depending on the thickness of the meat. Use an instant-read thermometer to check that the internal temperature has reached 165°F.
Baking
For a hands-off cooking method, baking is ideal. Preheat your oven to 375°F and bake the chicken for 20-25 minutes, or until it reaches an internal temperature of 165°F. This method is perfect for busy weeknights and ensures even cooking.
Air Frying
An air fryer is perfect for cooking marinated chicken quickly while achieving a nice crispy exterior. Preheat the air fryer to 400°F and cook the chicken for 15-18 minutes, turning halfway through. Ensure the chicken reaches an internal temperature of 165°F.
Tips for Perfectly Cooked Marinated Chicken
Use an Instant-Read Thermometer
Always use an instant-read thermometer to check the internal temperature of the chicken. This ensures that the chicken is cooked to a safe temperature of 165°F, preventing overcooking and keeping it juicy.
Let the Chicken Rest
After cooking, let the chicken rest for a few minutes before slicing. This allows the juices to redistribute throughout the meat, ensuring each bite is moist and flavorful.
Healthy Chicken Marinade Recipes to Try
If you enjoy this Mediterranean chicken marinade, you might also like these variations:
Cilantro Lime Chicken Marinade
Combine lime juice, olive oil, chopped cilantro, minced garlic, salt, and pepper. This marinade is perfect for a fresh and zesty flavor.
Greek Chicken Marinade
Mix Greek yogurt, lemon juice, olive oil, garlic, oregano, salt, and pepper. This creamy marinade is fantastic for chicken breasts and adds a tangy, herbaceous flavor.
Soy Sauce and Ginger Marinade
Blend soy sauce, lime juice, minced ginger, garlic, and a bit of honey for a sweet and savory marinade that’s great for chicken thighs.
How to Serve Marinated Chicken
Once you have your marinated chicken ready, you can pair it with a variety of sides to make a complete meal. Here are some of my favorites:
Greek Salad: Combine cucumbers, tomatoes, red onions, olives, and feta cheese with a light olive oil and lemon dressing.
Quinoa Salad: Toss cooked quinoa with chickpeas, chopped bell peppers, fresh herbs, and a tangy balsamic vinegar dressing.
Roasted Vegetables: Roast a mix of bell peppers, zucchini, and cherry tomatoes with a little olive oil and seasoning.
Making your own marinades at home is a great way to control what goes into your food and experiment with flavors. This Mediterranean chicken marinade is one of my go-to recipes because it’s quick, easy, and brings so much flavor to any cut of chicken. Whether you’re grilling up a quick dinner or preparing meals for the week, this marinade is a perfect addition to your collection. Give it a try, and I hope it becomes one of your favorite chicken marinades too!
FAQ
-
Absolutely! This Mediterranean chicken marinade works well with various cuts of chicken, including chicken tenders, chicken legs, and even a whole chicken. Adjust the cooking time accordingly, ensuring that each cut reaches the proper internal temperature.text goes here
-
You can store marinated chicken in the refrigerator for up to 24 hours. If you want to meal prep, simply marinate the chicken, then freeze it in a ziploc bag for up to 3 months. Thaw it in the refrigerator overnight before cooking.
-
Yes, this flavorful marinade is versatile and works wonderfully with pork, fish, and vegetables like bell peppers and zucchini. The fresh lemon juice and olive oil make it a good marinade for a variety of dishes.
Healthy and Easy Mediterranean Chicken Marinade
Ingredients
- 1/2 cup onion
- 1/4 cup olive oil
- 4 garlic cloves or 2 tsp pre minced garlic
- 1 cup fresh lemon juice
- 1/4 cup water
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp cinnamon
- 1 tsp dried oregano
- 1 cup chopped parsley
- 1 tsp salt
- 1 tsp black pepper
Instructions
- Blend Ingredients: Combine all the ingredients in a blender and blend until smooth. If blending isn’t an option, you can replace the onion with 2 tsp of onion powder and the garlic cloves with 1 tsp garlic powder.
- Marinate the Chicken: Pour the marinade over 1.5 lbs of chicken and toss to coat. I use either chicken thighs or boneless, skinless chicken breasts for this recipe.
- Marinating Time: Let the chicken marinate for at least 2 hours in the refrigerator. For best results, marinate overnight in an airtight container or a ziploc bag to allow the flavors to infuse and tenderize the meat.
- Cook: Cook the chicken using your preferred method. Grilling, baking, or air frying all work wonderfully with this marinade. Cook until the internal temperature reaches 165°F. Allow the chicken to rest after cooking before slicing to retain all the delicious flavor and result in juicy chicken.
