Marinated Chicken with Air Fried Plantains

GF DF NF SF Apr 16, 2023

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Grilled chicken was something that my parents always had prepared in the freezer. They'd simply marinate a package of chicken in a Ziploc bag, and freeze it for a busy night. I've taken inspiration from that recipe, but I bake them since I live in an apartment, but grilling would be ideal. These chickens go great with virtually any side, but especially anything grilled as well, like some grilled or roasted zucchini, or here I air fried a plantain.

CHICKEN
- 2 lb (907 g) Boneless skinless chicken breast

MARINADE MIX
- 1 tbsp (3 g) Italian seasoning
- 1/2 tbsp (4.5 g) Paprika
- 1/2 tbsp (4.5 g) Cumin, ground
- 1/2 tbsp (4.5 g) Chili powder
- 1/2 tbsp (4.5 g) Onion powder
- 1 tsp (3 g) Black pepper, ground
- 3 tbsp (45 g) Soy sauce, low sodium, gluten free
- 2 tbsp (30 g) Lemon juice
- 1 tbsp (15 g) Extra virgin olive oil

PLANTAINS
- 2 medium (360 g) Plantain
- Pinch (0.38 g) Salt

1. Slice each chicken breast into 2-3 cutlets. Evenly thin out the chicken, and pound it down if needed

2. Add spices (Italian seasoning, paprika, cumin, chili powder and onion powder, black pepper, soy sauce, lemon juice, and olive oil) and chicken to a Ziploc bag, shake until chicken is well coated. Can marinate in the fridge for a few hours or up to a day in you want

3. Grill on a grill pan or bake in the oven (400F, 12-14 minutes)

4. For your plantains, preheat your air fryer to 370F. Use a knife to peel the plantain keeping it in one piece. Air fry for 16 minutes, filling halfway

5. Remove to a cutting board and slice. Lightly sprinkle with salt, and serve

https://www.poormanprotein.com/recipes/marinated-chicken

Servings: 6
Calories: 292
Protein: 36 g
Fat: 7 g
Carbs: 23 g
Fiber: 2 g

Description

Grilled chicken was something that my parents always had prepared in the freezer. They'd simply marinate a package of chicken in a Ziploc bag, and freeze it for a busy night. I've taken inspiration from that recipe, but I bake them since I live in an apartment, but grilling would be ideal. These chickens go great with virtually any side, but especially anything grilled as well, like some grilled or roasted zucchini, or here I air fried a plantain.

Time

Prep Time:

15 minutes

Cook Time:

15 minutes

Total Time:

30 minutes

Cost

Total Cost:

Cost per Serving:

$1.20

Ingredients

Serving(s)

Chicken

2 lb Boneless skinless chicken breast

Marinade Mix

1 tbsp Italian seasoning
1/2 tbsp Paprika
1/2 tbsp Cumin, ground
1/2 tbsp Chili powder
1/2 tbsp Onion powder
1 tsp Black pepper, ground
3 tbsp Soy sauce, low sodium, gluten free
2 tbsp Lemon juice
1 tbsp Extra virgin olive oil

Plantains

2 medium Plantain
Pinch Salt

Instructions

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1. Slice each chicken breast into 2-3 cutlets. Evenly thin out the chicken, and pound it down if needed
2. Add spices (Italian seasoning, paprika, cumin, chili powder and onion powder, black pepper, soy sauce, lemon juice, and olive oil) and chicken to a Ziploc bag, shake until chicken is well coated. Can marinate in the fridge for a few hours or up to a day in you want
3. Grill on a grill pan or bake in the oven (400F, 12-14 minutes)

4. For your plantains, preheat your air fryer to 370F. Use a knife to peel the plantain keeping it in one piece. Air fry for 16 minutes, filling halfway
5. Remove to a cutting board and slice. Lightly sprinkle with salt, and serve

Nutrition Facts

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Servings: 6

Calories: 292

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Total Fat: 6.9g (9 %)

Saturated Fat: 1.2g (6 %)

Polyunsaturated Fat: 1.0g

Monounsaturated Fat: 2.9g

Cholesterol: 110mg (37 %)

Sodium: 492mg (21 %)

Total Carbohydrate: 23.2g (8 %)

Fiber: 2.0g (7 %)

Net Carbs: 21.2g

Total Sugar: 10.8g

Protein: 35.7g (71 %)

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Vitamin B12: 0.32mcg (13 %)

Vitamin D: 0.0mcg (0 %)

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Calcium: 19mg (1 %)

Iron: 1.29mg (7 %)

Magnesium: 73mg (17 %)

Potassium: 865mg (18 %)

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Glycemic Index

:

60.1

Glycemic Load

:

13.1

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