Citrus-Marinated Chicken
Citrus-Marinated Chicken is a vibrant, flavorful dish where chicken is soaked in a marinade of citrus juices (like lemon, lime, or orange), herbs, and spices before cooking. The acid tenderizes the meat while infusing it with a bright, tangy flavor. It's a popular preparation found in various forms across Mediterranean, Latin American, and Caribbean cuisines.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the primary calories coming from the lean chicken protein and any added oil in the marinade. A typical serving provides significant amounts of B vitamins, selenium, and vitamin C from the citrus, with a rough calorie range of 200-350 per serving depending on the cut of chicken and cooking method.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 5 g |
| Fat | 14 g |
| Fiber | 0.5 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Potassium | 350 mg |
| Phosphorus | 250 mg |
| Niacin (B3) | 12 mg |
| Vitamin B6 | 0.6 mg |
| Selenium | 25 mcg |
| Vitamin C | 10 mg |
| Zinc | 1.5 mg |
| Iron | 1.2 mg |
Per 1 serving (170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the use of citrus as a marinade and tenderizer is a global culinary technique, seen in dishes like Peruvian ceviche (where citrus 'cooks' seafood) and Filipino chicken inasal. Nutritionally, the vitamin C in the citrus can enhance the body's absorption of iron from the chicken, making it a nutritionally synergistic combination.
