I recently started marinating my chicken and as always I am super excited to share my creations with you. I like marinating because it’s easy and it adds a great flavor to the otherwise plain chicken. So here are the ingredients I used for my marinade tonight:
- soy sauce (try low sodium if you can!)
- 2 tsp olive oil
- 2 tsp sesame oil
- 2 tablespoons honey
- fresh rosemary (out of my brother’s garden!)
- 1/2 tsp Montreal Chicken (which basically is a mixture of spices; pepper, salt, onion, garlic, paprika, etc)
What I did was fill up a deep plate with soy sauce just until it covered the bottom. The chicken does not have to drown in sauce. I then put my organic chicken breasts (note the size!!! crazy, right?) in the soy sauce. I then added the remaining spices and glazed the chicken with honey which ended up looking like this:
It smells and looks so good, I almost want to just eat it raw! So next step is to leave chicken in this marinade for at least 30 minutes. Chicken absorbs stuff fairly quickly. If you’re in a hurry, 30 minutes is adequate and if you have time, leave it in there for 1 hour. Pre-heat your oven at this point to about 350 degrees F.
Now in the mean time I was working on getting my starch ready. I actually cooked a batch of brown rice 2 weeks ago which I then ended up freezing so all I had to do was throw it in a pot with some extra virgin olive oil to thaw it out. I did the same thing with some black beans that I was cooking a couple of weeks back. These are the good old dry black beans. I soaked them for 40 mins, then boiled them in a pot of water for about 1 hour or until soft. I had excess and so I ended up freezing them too. I threw them into the pot with the rice and mixed the two together and this is what I got:
This combo provides you with a whole grain and beans which are great sources of protein, fiber and minerals. Just watch your portion size as both of these are starchy! So if you’re controlling your blood glucose, remember that a serving of rice is 1/3 cup and a serving of beans is 1/2 cup and if you eat both then you’re getting two carbohydrate exchanges. Also, note that this dish is quite protein rich! It provides approximately 25-30 grams of protein! So if for some reason you’re watching your protein intake, take that into consideration.
Your oven should now be preheated to 350 degrees. Put your chicken breasts on a baking sheet and shove them into the oven! Some people cover the chicken in foil and bake for 20-25 minutes and then bake for another 10-15 mins uncovered. I just throw my chicken into the oven uncovered and keep in there for about 20-25 mins or until cooked all the way. I usually just take it out and cut through to see if it’s cooked. Feel feel to give suggestions on what you do, always welcome new ideas! The organic cuts are a lot smaller and bake faster.
It’s up to you what you use for your side non-starchy veggie but I recommend an awesome asparagus recipe. You’re using the oven already so might as well throw asparagus in there too. Since the oven is set to 350 for the chicken, just keep the asparagus in there longer.
Don’t over bake the chicken as it will be too dry! Mine came out super juicy and was a success! I could really taste the sweetness of the honey and the chicken absorbed the rosemary flavor really well. Ta da!