Three-Way Marinated Chicken

Three-Way Marinated Chicken

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From: Diabetic Living Magazine

You'll never be bored by grilled chicken again after trying these three flavorful marinades.

Ingredients 1 serving

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  • 4 skinless, boneless chicken breast halves (1 to 1¼ pounds total)
  • 1 recipe Lemon-Thyme Marinade, Rosemary-Onion Marinade or Chile-Citrus Marinade

Preparation

  • Prep

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  1. To Make the Lemon-Thyme Marinade: In a small bowl, combine ¼ cup snipped parsley; ¼ cup lemon juice; ¼ cup olive oil; 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed; 2 teaspoons snipped fresh marjoram or ½ teaspoon dried marjoram, crushed; 2 cloves garlic, minced; ½ teaspoon ground black pepper; and ⅛ teaspoon salt.
  2. To Make the Rosemary-Onion Marinade: In a small bowl, combine ¼ cup chopped onion; ¼ cup olive oil; ¼ cup white wine vinegar; 1 tablespoon snipped fresh rosemary or 1 teaspoon dried rosemary, crushed; ½ teaspoon ground black pepper; and ⅛ teaspoon salt.
  3. To Make the Chili-Citrus Marinade: In a small bowl, combine ⅓ cup orange juice; ¼ cup lemon juice; 1 tablespoon snipped fresh cilantro or parsley; 2 teaspoons snipped fresh mint or ½ teaspoon dried mint, crushed; 2 teaspoons chili powder; 3 cloves garlic, minced; and ¼ teaspoon salt.
  4. Place chicken in a resealable plastic bag set in a shallow dish. Pour marinade of your choice into bag with chicken; seal bag. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally. Drain chicken, reserving marinade.
  5. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 15 to 18 minutes or until chicken is no longer pink (170°F), turning once and brushing with reserved marinade once halfway through grilling. Discard leftover marinade.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 188 calories; 8 g fat(1 g sat); 1 g carbohydrates; 26 g protein; 66 mg cholesterol; 95 mg sodium;
  • Carbohydrate Servings: 0
  • Exchanges: 3½ lean protein, 1⅕ fat

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