Marinade for Chicken or Tofu
This marinade is a versatile, flavor-packed preparation used to tenderize and season chicken or tofu before cooking. It typically combines a balance of savory, sweet, and acidic elements, such as soy sauce, citrus juice, garlic, ginger, and herbs. While the exact recipe varies widely, it is a foundational technique in many global cuisines, especially in Asian and Caribbean cooking.
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🍽️ Nutrition at a glance
The marinade itself is generally low in calories, contributing primarily sodium and small amounts of vitamins from ingredients like garlic and citrus. The final dish's nutrition is dominated by the protein from the chicken or tofu, with the marinade adding minimal fat and carbohydrates unless oil or sugar are significant components.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 1.5 g |
| Carbs | 6 g |
| Fat | 1.5 g |
| Fiber | 0.5 g |
| Sugar | 4 g |
| Sodium | 580 mg |
| Sodium | 580 mg |
| Potassium | 120 mg |
| Iron | 0.5 mg |
| Calcium | 15 mg |
| Vitamin C | 3 mg |
| Magnesium | 10 mg |
| Phosphorus | 20 mg |
| Manganese | 0.2 mg |
Per 1/4 cup (60 g) · estimated, varies by recipe
💡 What's interesting
Marinating is a fascinating culinary science where acids and enzymes break down proteins to create a more tender texture, while salt and sugar enhance moisture retention. This technique also allows for deep cultural expression, with each region's pantry creating a distinct flavor profile, from the umami of Japanese tare to the bright, herbaceous notes of Peruvian chimichurri.
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AI estimate may be inaccurate · Terms