Four Easy Chicken Marinades & Rubs
Shake up your weekly lunches with new spice blends that will transform your meals for the upcoming week! Your future self will thank you. Try these four easy chicken marinades and rubs including teriyaki chicken, yogurt-marinated baharat chicken, coconut curry chicken, and chili lime chicken - a perfect introduction to meal prep! These recipes are designed to be baked all on one sheet tray using aluminum foil boats to separate the dishes. So not only are the recipes super easy, but clean up is hassle-free. The flavorful chicken sits on a bed of roasted veggies and pairs great with basmati rice. Each of the following recipes makes two servings, so when made all together you'll get eight special meals!
Ingredients
White Basmati Rice
Basmati rice, rinse and drain uncooked rice in cold water until the water runs clear
2 cups
Water
3 1/4 cup
Salt
Pinch
Teriyaki Chicken
Sake
1 tablespoon
Mirin (or other rice vinegar)
1 tablespoon
Cane sugar
1 tablespoon
Soy sauce
2 tablespoon
Toasted sesame oil
2 tablespoon
Ground ginger powder
1/4 teaspoon
Green onions, white ends diced and added with veggies and green tops sliced finely and added as a garnish
1 bunch
Carrot, diced
1
Broccoli head, diced
1
Boneless skinless chicken breast
1
Yogurt-Marinated Baharat Chicken
Olive oil
1 tablespoon
Garlic powder
1 teaspoon
Ground clove powder
1/2 teaspoon
Ground cardamom
1/2 teaspoon
Ground cinnmaon
1/2 teaspoon
Ground coriander
1 teaspoon
Ground cumin
1 teaspoon
Plain yogurt
1 cup
Lemon, juiced
1
Red onion, diced
1
Red bell pepper, diced
1
Boneless skinless chicken breast
1
Fresh parsley, chopped
Garnish
Coconut Curry Chicken
Curry
2 teaspoons
Ground coriander
1/2 teaspoon
Ground cumin
1/2 teaspoon
Ground ginger
1/4 teaspoon
Ground garlic powder
1/4 teaspoon
Salt
1/2 teaspoon
Full fat coconut milk
1/2 container
Yellow onion, diced
1
Sweet potato, finely diced
1
Boneless skinless chicken breast
1
Cilantro, chopped
Garnish
Chili Lime Chicken
Chili powder
1 teaspoon
Garlic powder
1/2 teaspoon
Chili flakes
1/2 teaspoon
Salt
1/2 teaspoon
Black pepper
1/2 teaspoon
Lime, juiced
1
Canola oil
1 tablespoon
Jalapeno pepper, minced
1/2
Green bell pepper, diced
1
Yellow onion, diced
1
Boneless skinless chicken breast
1
Cilantro, chopped
Garnish
White Basmati Rice
Servings: 6
Calories per serving: 225
- Rinse and drain uncooked rice in cold water until the water runs clear.
- In a rice cooker or saucepan with a good lid, combine water, salt, and rice and bring to a simmer.
- Once the rice has reached a simmer, lower the temperature and let simmer for 15 minutes.
- Turn off the heat and allow to rest for at least 10 minutes. Fluff with a fork and serve.
Teriyaki Chicken
Servings: 2
Calories per serving: 688
- Combine sake, mirin, sugar, oil, ginger powder, and soy sauce and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.
- Dice up veggies.
- Preheat oven to 350°F.
- Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.
- Bake chicken and veggies for a half hour or until chicken reaches 165°F.
- Slice up chicken and portion half of it into a container with cooked rice and green onion garnish.
Yogurt-Marinated Baharat Chicken
Servings: 2
Calories per serving: 473
- Combine spices, yogurt, oil, and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.
- Dice up veggies.
- Preheat oven to 350°F.
- Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.
- Bake chicken and veggies for a half hour or until chicken reaches 165°F.
- Slice up chicken and portion half of it into a container with cooked rice and parsley garnish.
Coconut Curry Chicken
Servings: 2
Calories per serving: 618
- Combine spices, coconut milk, and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.
- Dice up veggies.
- Preheat oven to 350°F.
- Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.
- Bake chicken and veggies for a half hour or until chicken reaches 165°F.
- Slice up chicken and portion half of it into a container with cooked rice and cilantro garnish.
Chili Lime Chicken
Servings: 2
Calories per serving: 387
- Combine spices, oil, and jalapeño, and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.
- Dice up veggies.
- Preheat oven to 350°F.
- Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.
- Bake chicken and veggies for a half hour or until chicken reaches 165°F.
- Slice up chicken and portion half of it into a container with cooked rice and cilantro garnish.