Balsamic Marinated Chicken

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Sweet-tart balsamic vinegar spiked with garlic and Italian seasoning makes a fast and flavorful marinade for chicken. Serve with sliced tomatoes and grilled eggplant slices.

Cook Time:
5 mins
Additional Time:
1 hr 20 mins
Total Time:
1 hr 25 mins
Servings:
4
Yield:
4 servings

Ingredients

  • ¼ cup extra-virgin olive oil

  • ¼ cup balsamic vinegar

  • 2 cloves garlic, minced

  • 1 tablespoon Italian seasoning

  • 1 teaspoon salt

  • ½ teaspoon freshly ground pepper

  • 1-1 1/4 pounds boneless, skinless chicken breast (see Note)

Directions

  1. Whisk oil, vinegar, garlic, Italian seasoning, salt and pepper in a bowl until well combined.

  2. Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour and up to 12 hours. Remove from the marinade and pat dry.

  3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

  4. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.

  5. To broil: 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 degrees F, 10 to 15 minutes total.

    Balsamic Marinated Chicken
    https://www.eatingwell.com/gallery/7870873/balsamic-vinegar-chicken-recipes/balsamic-marinated-chicken/.

Tips

Make Ahead Tip: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.

Note: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast--the chicken tender--removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you'll only need 2 breasts for 4 servings--cut each one in half before cooking.

Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

Nutrition Facts (per serving)

169 Calories
7g Fat
1g Carbs
23g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 169
% Daily Value *
Total Carbohydrate 1g 0%
Total Sugars 1g
Protein 23g 46%
Total Fat 7g 9%
Saturated Fat 1g 7%
Cholesterol 63mg 21%
Vitamin A 16IU 0%
Vitamin C 0mg 0%
Folate 3mcg 1%
Sodium 250mg 11%
Calcium 14mg 1%
Iron 1mg 4%
Magnesium 22mg 5%
Potassium 208mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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