This straightforward hen marinade for meal prep will shortly change into a favourite. Simple and flavorful, excellent for batch-cooking hen to take pleasure in all week lengthy.
*Initially revealed 1/2022. Up to date 5/2023*
Hello associates!
As we speak I’m sharing one among my go-to meals prep gadgets. This straightforward hen marinade for meal prep is one which I exploit weekly as a result of it’s a fast and simple solution to prep a batch of hen that I can then use all week lengthy.
For me, having prepped elements like this hen readily available is the simplest method for me to shortly get meals on the desk for lunch and dinner. I eat this hen in tacos, on salads, over rice, in wraps, on sandwiches and many others.
Finest Method to Marinate Boneless Skinless Rooster Breast (or Rooster Thighs)
I’ve been engaged on perfecting this for some time and I’ve discovered that this mixture of flavors actually works so I’m sharing it at this time however have in mind there are tons of marinade choices! I encourage you to mess around. When you get the cling of it you don’t even have to measure anymore and it’s a straightforward method so as to add taste to your hen!
Simple and Easy Rooster Marinade Recipe for Meal Prep
Listed here are the substances you want:
- Oil – Any mild-flavored oil will work. I exploit avocado oil.
- Lemon juice – freshly squeezed!
- Cumin
- Oregano
- Paprika
- Garlic powder – when you love garlic you possibly can skip the powder and throw in a few cloves of freshly minced garlic as an alternative.
- Salt
That’s it! Simply throw every part in a bag with the hen, combine it up and let it sit within the fridge. One of many issues I really like about this marinade is that it makes use of little or no liquid. It’s extra like a moist spice rub.
When you’re in search of extra marinade concepts, strive these:
- Easy Chicken Marinade – just 4 ingredients!
- Bourbon Chicken Marinade & Glaze
- Greek Yogurt Chicken Marinade – with a kick!
What To Serve with Meal Prep Rooster
One in all my favourite issues to make together with this hen is rice. When you’re uninterested in plain rice, right here’s how I’ve been making mine these days:
Saute 1/2 cup purple onion and a couple of cloves garlic in a bit of oil within the prompt pot. Add 1 cup brown rice and 1.25 cups water or broth. Prepare dinner 16 minutes. Fast-release. Stir in a squirt of lemon juice, 2 tablespoons chopped contemporary parsley and a sprinkle of salt.
I additionally usually make the topping combination you see on the salad above – simply chop some tomatoes, onion, cucumbers and purple peppers and blend with feta. It might even be nice with this Cucumber Tomato Salad.
Right here’s the recipe for the marinade- you possibly can swap purple wine vinegar for lemon juice if you’d like.
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Easy Rooster Marinade for Meal Prep
This straightforward hen marinade for meal prep will shortly change into a favourite. Simple and flavorful, excellent for batch-cooking hen to take pleasure in all week lengthy.
- Prep Time: 2 min
- Complete Time: 2 minutes
- Yield: serves 4
Substances
1 – 1.5 kilos hen breasts (I purchase thin-sliced or minimize thicker breasts in half)
2 Tbsp avocado oil
2 Tbsp lemon juice, freshly squeezed
1 tsp cumin
1 tsp oregano
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt
Directions
- Place hen in a ziploc bag.
- Add oil and lemon juice.
- In a ramekin, add spices and stir to mix. Pour spice combination into the bag.
- Toss and shake effectively, transferring the hen round together with your palms to make sure the spices coat the hen.
- Marinate no less than 4 hours or in a single day.
- Prepare dinner hen as desired.
This straightforward hen marinade for meal prep is bound to change into your new favourite!
Rooster Marinade FAQs
Why marinate hen?
The three primary causes folks marinate hen are so as to add taste, so as to add moisture or to tenderize the hen. Utilizing a marinade permits the flavour to seep into the hen so the whole minimize of hen is flavorful, not simply the outer layer. Including fats like oil to your marinade helps switch the flavour onto the meat and an acid like vinegar or lemon juice helps tenderize the meat.
Marinades are particularly necessary when cooking over excessive warmth like grilling as a result of meat can simply change into dry and chewy.
How lengthy do it is advisable to marinate hen?
My normal rule is 24 hours or much less. You’d be shocked by what a distinction even 20 minutes could make in a marinade earlier than cooking. I usually purpose for no less than 6 hours – if I do know I’m going to make one thing within the afternoon, I throw the hen within the marinade within the morning. Or i’ll let it marinate in a single day and cook dinner within the morning.
Simply keep in mind that even when you’re in a rush, a 15-20 minute marinade could make an enormous distinction!
Are you able to freeze marinated hen?
Sure! You may put together hen in a marinade in a Ziploc or freezer-safe bag, take away extra air and freeze as much as 3 months.
The way to thaw frozen marinated hen?
When able to cook dinner frozen marinated hen, thaw within the fridge in a single day. You may both discard the marinade, switch it to a small pan and convey it to a boil for no less than 10 minutes to show it right into a sauce (chances are you’ll need to add some cornstarch to thicken) or dump the entire thing in a gradual cooker or Instantaneous pot
How lengthy can I marinate hen?
In case your marinade doesn’t have an acid in it like vinegar or lemon juice, you possibly can marinate as much as 48 hours, but it surely usually gained’t make a lot distinction flavor-wise so I like to recommend sticking to round 24 hours or much less.
What cuts of hen can I marinate?
It’s most common to marinate hen breasts, thighs and drumsticks as complete, giant items. You probably have an entire hen, I’d advocate slicing it up into items earlier than marinating or leaving it complete to roast with a spice rub.
How do I marinate hen shortly?
It’s also possible to marinate hen that has been cubed, diced and many others. This could be a good choice when you have a shorter window to let the hen sit within the marinade as a result of the flavors will be capable of take in into the smaller cuts of hen extra shortly.
How do I cook dinner marinated hen?
When you’ve completed marinating your hen, the best way you cook dinner it’s actually as much as you! It may be sauteed, baked, grilled, cooked within the air fryer and many others. I usually cook dinner mine within the air fryer as a result of it’s fast and simple – I simply throw it in at 400 for 8 min or so, till it reaches 165 levels. However do no matter works finest for you!
What container must you marinate hen in?
You may simply marinate hen in a glass food storage container like Pyrex (aff hyperlink). Or you should utilize a big Ziploc bag or a Stasher Bag which makes it simpler to squish the hen and switch it sometimes to make sure all sides are reaching the marinade.
What’s the very best oil to make use of for hen marinade?
I usually use a neutral-flavored oil like avocado oil however you possibly can additionally use olive oil or a mixture of each.
Meal prep is likely one of the best methods to assist put together for a busy week. I share extra ideas, methods and recipe concepts in my course Mastering Food Prep.
Simple Rooster Marinades
Need extra marinade concepts?
Take pleasure in!
–Lindsay–
