Since switching to the Shift Shop meal plan, which is more modular (cook individual foods and combine them in different ways) vs. recipe-based, I've realized the importance of having a few go-to ways of preparing foods I eat often. I find trying new recipes fun and exciting, but I know there are a lot of people who don't agree with that or simply don't have the time. To better help my clients who prefer to keep things super simple, I'll be posting a few of my favorite ways to prepare proteins that can then be put into a salad or served with sides such as a vegetable and a carb (e.g., potato or sweet potato).
The first installment is my spicy chicken marinade. This works in as little as 20 minutes, but I've found that letting it sit longer (like 24 hours) makes the chicken gloriously tender, so I recommend giving it more time if you can!
As I always say, there's no reason for healthy food to be bland! The herbs and spices used in this marinade possess anti-inflammatory properties, making them beneficial for cardiovascular health and overall health. Just omit the cayenne if you don't like too much heat!
FINGER LICKIN’ SPICY CHICKEN MARINADE
2 Tbsp olive oil
Juice and zest of 1 lemon
2 cloves garlic, minced
1 tsp sea salt
1 tsp paprika
1/2 tsp oregano
1/2 tsp cumin
Fresh cracked pepper to taste
Dash of cayenne (optional)
Place 2 lbs of boneless skinless chicken breasts in a gallon-size, durable plastic bag (I recommend Ziploc freezer bags). Combine marinade ingredients with chicken and seal the bag, squeezing out the air as you finish the seal. Use your hands to mix the chicken around and distribute the marinade into all the nooks and crannies of the meat. Refrigerate for at least 20 minutes (up to 48 hours), remixing occasionally if desired.
To prepare, remove the marinated chicken and place it in an oiled glass baking dish. Discard the plastic bag with the remaining marinade. Bake the chicken at 375F for 40 minutes.