As promised, this chicken dijon marinade is our second week of recipes for the BBQ or grill. We put this one in the fridge overnight to marinate, along with last week’s Garlic Herb Marinated Vegetables. The dijon flavor totally permeated the chicken and the flavor was amazing, the chicken very tender and juicy.
We found this recipe in Dr. Joel Fuhrman’s “Eat Right America – Food Scoring Guide”. You can find it on the Eat Right America web site.
Chicken Dijon Marinade
4 boneless, skinless organic free range chicken breasts (2)
1/2 cup fresh squeezed lime juice (or bottled if you don’t have limes) (4 Tbsp)
4 cloves garlice, minced (2)
1/4 cup vegan Worcestershire sauce (2 Tbsp)
3 Tbsp dijon mustard (4 tsp)
I have doubled this recipe cause 2 chicken breasts doesn’t go very far in our house. If it’s just you and you want to make a single, I’ve put the single portion amounts in brackets at the end of each line.
Mix all ingredients together, whisk to blend in mustard. Trim all visible fat from the chicken breasts. Set aside 1/2 the marinade for later and pour the rest over the chicken. Marinate for at least an hour – overnight was even better, but make sure it’s in the fridge. ALWAYS marinate your meat in the fridge! Doing this on the counter is dangerous as you can create salmonella which is deadly.
Broil on low or grill for about 7 minutes per side or until thoroughly cooked through and meat is no longer pink.
Serve with the reserved marinate on top as a sauce.
Note from Fuhrman: “this is not a high-nutrient recipe, but it is much better than fried chicken, and it is a step in a healthier direction”. If you are not familiar with high nutrient foods – you can start learning by reading Rob post on the Top 10 Super Foods.
Here’s both last week’s and this week’s recipes cooking together. Enjoy the summer!
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Chicken Dijon Marinade Recipe Photo Credit: Her View Photography