Recipe: Italian Marinated Chicken

Chicken is seasoned with a simple marinade using ingredients found in most kitchens. Cook extra chicken for use in another meal or freeze for longer storage. Discard any used marinade to prevent cross contamination.

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes four 4-ounce servings; each serving supplies 0 carb choice, 160 calories and 220 mg of sodium.

Essential Equipment
  • contact grill, grill pan or skillet
  • cutting board
  • paring or chef knife
  • large bowl with lid
  • measuring cup
  • measuring spoons
  • whisk
  • tongs
  • food thermometer

Ingredients

  • 1 lb. boneless, skinless chicken breast
  • ½ c. Italian salad dressing
  • 2   Tbsp. reduced sodium soy sauce 
  • cooking spray

1.       Trim any fat from the chicken. Reduce the thickness of the breasts but cutting horizontally across or pound out to even thickness (about 1 inch thick).

2.       Make the marinade by mixing soy sauce and Italian dressing. Add the chicken and stir to coat. Cover and refrigerate for at least 30 minutes but no longer than 2 hours.

3.       Preheat a grill plate or contact grill to medium-high heat and spray with cooking spray.

4.       Sear the chicken, reduce the heat and cook halfway through before turning. Cook the other side until the internal temperature reaches 165°F.

5.       Let the chicken rest 2-3 minutes before serving.

CONTAINS: SOY, WHEAT

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