Lemon-Soy Marinated Chicken

4 out of 5 stars (based on 30 reviews)

20 min prep

8 Servings servings

Carrot Icon for Number of Ingredients Size

8 ingredients

This citrusy version of a traditional Japanese teriyaki marinade is not only great for chicken, it’s deliciously used with tofu or fish. Just use it a little differently for each. Here’s the method for... chicken.

1 whole chicken, skin on, cut into 8 pieces (see Chef Tips if on a bland diet or experiencing diarrhea)

Marinade:

⅔ cup low-sodium soy sauce
2 tablespoons balsamic vinegar
2 teaspoons sugar
2 tablespoons olive oil (see Chef Tips)
2 cloves garlic, crushed and sliced
4 tablespoons lemon juice
1 lemon, grated and zested
2 tablespoons chopped fresh herbs, tarragon, rosemary or thyme (optional)

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Nutrition Facts

Calories

376 cals

Fat

26 g

Saturated Fat

7 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

12 g

Carbohydrates

4 g

Sugar

2 g

Fiber

1 g

Protein

30 g

Sodium

1280 mg

Directions

Put all the marinade ingredients except the herbs together in a saucepan. Bring the mixture to a boil. Take it off the heat immediately, add the herbs and let it cool.
Pat the chicken pieces dry and lay them in a dish in one layer. Cover with the marinade. Leave the chicken to sit in the marinade for at least 1 hour in the refrigerator, turning the pieces every so often to make sure they are marinating evenly.
Preheat the oven to 400 degrees. Transfer marinated chicken to an oven-safe baking sheet, cover with aluminum foil, and bake for 20 to 25 minutes, basting with remaining marinade every 8-10 minutes, until internal temperature reaches 165 degrees fahrenheit. Remove chicken from the oven.
Turn oven broiler on. When broiler is ready, put chicken in oven and broil until skin is lightly browned, about 3-5 minutes. Remove from oven and let rest for 5 to 10 minutes before serving.

Chef Tips

Freshly cooked chicken will keep for up to 2 days in the fridge. Use any leftovers to make sandwiches stir-fries or salads.

If experiencing diarrhea or on a bland diet, cut down the olive oil in the marinade to 2 teaspoons, and just crush the garlic cloves — don’t slice them. To further cut on fat, use skinless chicken.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Lemon-Soy Marinated Chicken