Try our chicken marinade with mustard sauce! This unique marinade combines the tangy flavor of mustard with aromatic spices to give you tender and delicious chicken. Whether you prefer grilling or baking your chicken, this marinade will add a delicious touch that will make it an unforgettable meal for your whole family and guests. Get ready for an exceptional taste experience with our chicken marinade with mustard sauce recipe!
Ingredients:
- 1/2 cup plain yogurt or Greek yogurt
- 2 cloves garlic, minced
- 2 tablespoons mustard
- 1/2 teaspoon white pepper
- 1/4 teaspoon salt
Preparation Method:
Grilling the Chicken:
- Preheat the grill or barbecue to medium heat.
- Place the marinated chicken pieces on the grill, ensuring the marinade is evenly distributed on all sides.
- Grill the chicken for 5-7 minutes on each side, monitoring the heat to avoid burning the marinade.
- You can cover the grill while cooking to retain moisture inside the chicken.
Baking in the Oven:
- Preheat the oven to 180°C.
- Place the chicken pieces on a baking tray covered with aluminum foil or greased with oil.
- Bake the chicken for 25-30 minutes or until fully cooked. You can remove the aluminum foil in the last 5 minutes to brown the chicken's surface.
Cooking in a Pan:
- Heat a pan over medium heat and add a little oil.
- Place the chicken pieces in the pan and cook each side for 5 minutes until golden brown.
- If the chicken is thick, you can cover it with aluminum foil after browning the outside to cook the inside thoroughly.
Tips to Avoid Common Mistakes:
Avoid Dry Chicken:
Be sure not to overcook the chicken, as this can cause it to dry out. Use a thermometer to ensure the internal temperature has reached 75°C.
Avoid Burning the Marinade:
Marinades with ingredients like sugar or honey can burn quickly on high heat. It’s better to lower the heat slightly while grilling or baking to prevent the marinade from burning.
Total calories and nutritional values for the ingredients:
Calories: 194 kcal
- Protein: 10.65 g
- Carbohydrates: 15.5 g
Fat: 6.1 g
Nutritional Information for Mustard Chicken Marinade:
| Ingredient | Quantity (Approx.) | Calories | Protein (g) | Carbohydrates (g) | Fat (g) |
|---|---|---|---|---|---|
| Greek Yogurt | 1 cup (240g) | ~140 | ~20 | ~3 | ~5 |
| Mustard | 2 tbsp | ~60 | ~2 | ~12 | ~3 |
| Garlic | 2 cloves | ~5 | ~1 | ~1 | <1 |
| Black Pepper | 1/2 tsp | <5 | <1 | <1 | <1 |
| Salt | 1/4 tsp | 0 | 0 | 0 | 0 |
Note: Nutritional values are approximate and may vary slightly due to factors such as chemical reactions between ingredients, brands, and cooking methods. For exact results, please check product labels.
Effect of Cooking on Nutrients:
Grilling:
Grilling retains many of the nutrients in the chicken and gives the meat a distinctive flavor due to the caramelization that occurs when the meat comes in contact with direct heat.
Baking:
Baking helps distribute heat evenly, maintaining the chicken's moisture. However, the cooking time must be monitored to avoid drying out the meat.
Pan Frying:
Pan-frying is a quicker method that gives the chicken a crispy exterior while keeping it tender inside.
Healthy and Tasty Alternatives to Mustard Chicken Marinade:Yogurt Alternatives:
Greek yogurt: Offers a thicker, creamier texture and higher protein content.
Plant-based yogurt: Perfect for vegetarians, available in various flavors like almond, soy, and coconut.
Mustard Alternatives:
Dijon mustard: Adds a spicy and tangy flavor.
Honey mustard: A perfect blend of sweet and tangy.
Tahini sauce: Provides a rich, earthy flavor.
Oil Alternatives:
Coconut oil: Adds a mild tropical flavor.
Flaxseed oil: Rich in omega-3 fatty acids.
Spices and Herbs:
Flavor variety: Use a variety of spices and herbs such as cumin, coriander, paprika, curry, thyme, and rosemary to customize the flavor of your marinade.
Delicious Plant-Based Alternatives to Marinated Chicken:
Tofu: Offers a soft texture and absorbs flavors beautifully. Can be shaped into various forms like cubes, strips, or skewers.
Seitan: A plant-based protein with a meat-like texture, it absorbs flavors excellently.
Tempeh: A traditional Asian food with a strong, unique flavor, can be used in many recipes.
Ready-made plant-based cuts: Such as bean steaks, roasted eggplant, and porcini mushrooms. These options are easy to prepare.
Plant-based products: Like plant-based sausages or burgers.
Tip: You can use the same marinades as you would for chicken with these plant-based alternatives for a delicious flavor.
Why choose plant-based alternatives?
Healthier: Rich in fiber, plant-based protein, and healthy fats.
Environmentally friendly: Their production is less harmful to the environment compared to meat.
Diverse options: Available in various shapes and flavors to suit all tastes.
Creative Ways to Serve Marinated Chicken:
Appetizers:
Mini chicken skewers: Marinated chicken pieces grilled on small skewers, perfect for gatherings and parties.
Chicken sliders: Slices of marinated chicken between small buns, with a touch of delicious sauces.
Warm chicken salad: A refreshing mix of warm chicken and fresh vegetables.
Main Courses:
Chicken curry: Authentic Indian flavor with a blend of spices and biryani rice.
Mexican burrito: Soft wraps filled with delicious ingredients, including marinated chicken, rice, vegetables, and cheese, served with salsa. Perfect for a quick dinner.
Chicken pot pies: Individual pies filled with marinated chicken, served with a side salad.
Light and Healthy Meals:
Chicken and labneh sandwiches: A refreshing combination of marinated chicken and fresh labneh.
Chicken and vegetable wraps: Slices of marinated chicken wrapped in a tortilla with cucumber, tomato, and carrot.
Caesar salad with grilled chicken: Romaine lettuce, croutons, Parmesan cheese, and grilled marinated chicken pieces.
Varying Flavors and Marinades:
Global flavors: Draw inspiration from different cuisines around the world to add a new flavor to your marinated chicken, such as Mexican (chili, cilantro, lime), Indian (curry, ginger, cinnamon), Greek (olives, oregano, red pepper), or Chinese (soy sauce, ginger, green onion).
Unconventional flavors: Try adding fruits (mango, pineapple), nuts (almonds, cashews), and herbs (thyme, rosemary) to the marinade.
Diverse dry rubs: Choose from ready-made rubs or create your own blend.
Nutritional Benefits of Marinated Chicken:
Marinated chicken is rich in nutrients that benefit the body, such as iron, zinc, and vitamin B6, which contribute to:
Strengthening the body: Helps transport oxygen, boosts immunity, and converts food into energy.
Dietary flexibility: Can be adapted to suit various dietary needs.
Improved mood: Contains components that help relax and reduce stress.
Disease prevention: Protects against diseases such as heart disease and cancer thanks to antioxidants.
Key Ingredients and Their Nutritional Benefits:
Yogurt and buttermilk:
- Probiotics: Beneficial bacteria for gut health and boosting immunity.
- Acidity: Helps tenderize meat and enhance flavor.
Mustard:
- Enzymes: Helps digest proteins.
- Anti-inflammatory: Helps reduce inflammation in the body.
Garlic:
- Allicin: Antimicrobial and antioxidant.
- Lowers blood pressure and cholesterol: Contributes to heart health.
Black pepper:
- Piperine: Enhances the absorption of other nutrients.
Additional Ingredients to Enhance Flavor and Nutritional Value:
- Greek yogurt: Rich in protein and calcium, adds a delicious flavor and keeps chicken tender.
- Apple cider vinegar: Adds natural acidity and enhances the marinade flavor.
- Lemon or orange juice: Adds a refreshing citrus flavor and preserves chicken color.
- Olive oil: Rich in antioxidants, adds a distinct flavor and keeps chicken tender.
- Honey: Adds natural sweetness and moistens chicken.
Additional Nutritional Benefits of Marinades:
- Healthy fats: Olive oil provides omega-3 and omega-6 fatty acids, essential for heart and brain health.
- Fiber: Fresh herbs like cilantro and parsley add dietary fiber, promoting digestive health.
- Vitamins: Marinades contain a variety of vitamins such as vitamin B, vitamin K, and vitamin C.
Secrets to Preparing Perfectly Marinated Chicken:
Proper Chicken Cutting:
- Even pieces: Ensure chicken pieces are of equal size for consistent cooking.
- Appropriate thickness: For grilling, choose a medium thickness to ensure the inside is cooked.
- Bone removal: Removing the bone makes marinating and cooking easier.
Ideal Marinade:
- Even distribution: Massage the marinade thoroughly onto each piece of chicken to coat all sides.
- Sufficient time: Marinate chicken in the refrigerator for at least 30 minutes to overnight for best flavor penetration.
Special Touch with Pickles:
- Refreshing flavor: Add pickles like cucumbers and red onions for a distinctive, tangy flavor.
- Variety of flavors: Experiment with different types of pickles to add a personal touch to your recipe.
- Proper cutting: Cut pickles into small pieces for even distribution.
Frequently Asked Questions:
Can I use other types of meat with this marinade?
- Yes, this marinade can be used with beef, lamb, or even fish. It works well with any type of protein.
How long should I marinate the chicken?
- For the best flavor, it's recommended to marinate the chicken for 30 minutes to a full night. The longer the marinating time, the more flavor will infuse into the meat.
Can I use mayonnaise instead of yogurt?
- Yes, you can use mayonnaise if you prefer a creamier texture. Mayonnaise adds a rich, creamy flavor to the meat.
Can I cook the chicken in the microwave?
- Yes, you can cook the chicken in the microwave, but grilling or baking is recommended for better taste and flavor. The microwave may not give you the same texture or smoky flavor.
What are the mustard alternatives if I can't find it?
- You can substitute mustard with regular mustard, tahini sauce for a different flavor, or use honey mustard or Dijon mustard for unique tastes.
How should I store marinated chicken?
- Store the marinated chicken in the refrigerator if you plan to cook it later. It can be stored for up to two days. Be sure to cover it tightly to prevent air exposure and preserve the flavor.
Can I freeze marinated chicken?
- Yes, you can freeze the marinated chicken for up to 3 months. Make sure to store it in airtight bags or freezer containers.
Can I use frozen chicken?
- It's better to use fresh chicken for the best results, but if you're using frozen chicken, ensure it is fully thawed in the fridge before marinating.
Can I prepare the marinade in advance and store it?
- Yes, you can prepare the marinade ahead of time and store it in the refrigerator for up to a week. Be sure to cover it well to keep the fresh flavor intact.
