If you’re looking for a simple yet delicious way to prepare your chicken, check out this marinade!


You’ll need:

  • 1.5 lbs. chicken breast
  • ¼ cup olive oil
  • 2 tbsp soy sauce
  • 1lemon juiced
  • 2 tbsp white wine vinegar
  • 1 tbsp Dijon mustard
  • 2 cloves garlic (peeled)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp black pepper
  • Red pepper flakes to taste



  1. In a mini blender add all ingredients (except chicken) and blend until smooth. Or use small bowl and whisk all ingredients until well combined. 
  2. Pour marinade into a gallon size plastic bag.
  3. Add chicken breast to plastic bag.
  4. Marinade at least 4 hours, up to 24 hours.
  5. When ready to cook, preheat oven to 400.
  6. Pour all the marinade and chicken onto baking sheet.
  7. Bake approximately 26-30 minutes depending on thickness of chicken. 


Serving Size: 4 oz cooked chicken coated with marinade (about 1/5 of recipe) 

Exchanges: 4 protein, 1 fat



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