Sometimes we all need a bit of meal prep to help us on our journey. This is a great way to have syn free chicken on standby in the freezer or fridge.
The idea of marinating is not only to give your meat an amazing flavour but also to help tenderise your meat. you could cook straight from frozen or get whatever flavour you like out in the morning so it is defrosted by the evening when you want to cook it!
The principle is all the same but I’m going to give you several different flavours below to try. (This will easy marinade 2 or 3 chicken breasts or 6-8 chicken thighs)
The basic principle is grabbing a ziplock sandwich bag, putting all of your seasonings inside with your chicken, doing up the bug and squeezing and rubbing until the chicken is coated then freezing. It is that simple. Chicken thighs work great and if you are going to use chicken breast I suggest slicing them in half so you get 2 chicken fillet/breasts as it defrosts faster, is easier to cook and half a chicken breast is actually a portion!
Italian chicken: juice of half a lemon, 1 tbsp fat-free vinaigrette (i use hellmans see through one as it has very little flavour) 1 grated clove garlic, 1/2 tsp rosemary, oregano and dry parsley a big pinch of salt and pepper.
Fajita Chicken: 1/2 tsp smoked paprika, 1 tbsp fat-free vinaigrette, 1 grated garlic clove, 1 tsp cumin, zest of a lime, a big pinch of salt and pepper.
Tandoori Chicken: 1tbsp fat-free greek yoghurt & fat-free vinaigrette, 1 tbsp tandoori spice mix, 1 grated clove garlic, 1 tsp grated ginger & 1 tsp garam masala, big pinch salt and pepper.
Greek chicken: Juice of half a lemon, 1 tbsp fat-free vinaigrette, 2 cloves grated garlic, 1 tsp dried oregano, big pinch salt and pepper.
Spanish chicken: 1 tbsp fat-free dressing, 1 tsp tomato puree, 1 tsp smoked paprika, 1 grated garlic clove and a big pinch of salt and pepper.
Zesty chicken: juice and zest of 1 lime, 1 grated garlic clove, 2 tbsp chopped, fresh coriander, 1/2 tsp cumin, 1 tbsp fat-free vinaigrette and big pinch salt and pepper. (nice with a homemade pineapple salsa!)
Jerk chicken: Juice of a lime, 1 tbsp fat-free vinaigrette, 1 large grated garlic clove, 1 tsp jerk seasoning and a big pinch of salt.
Asian style: 1 tsp grated ginger, 1 large grated clove garlic, 1/2 tsp sesame oil (1 syn but worth it), 2 tbsp light soy sauce.
BBQ chicken: 1 tbsp fat-free vinaigrette, 1 tsp tomato puree, juice of a lime, 1 tsp smoked paprika, 1 large grated garlic clove, 1/2 tsp chilli powder, onion powder and mustard powder, big pinch salt and pepper.
Moroccan Chicken: 1 tbsp fat-free vinaigrette, heaped tsp cumin and ground coriander, 1/2 tsp paprika (unsmoked kind), 1/2 tsp cinnamon and a big pinch salt and pepper.
Please make sure your chicken hasn’t already been frozen (in the supermarket there will be a little snowflake without a cross in which means it hasn’t been frozen so is freezable). These are okay in the freezer for up to 3 months, the tandoori chicken is up to 1 month or you could marinade and leave for at least 20 minutes or up to 3 days in the fridge!
Love Emily, The Chef Who slims x