Marinade for Lean Poultry

This is a flavorful marinade designed to tenderize and enhance lean poultry like chicken breast or turkey, typically featuring a blend of acidic ingredients like citrus or vinegar, aromatic herbs, and spices. It's a versatile preparation found in many global cuisines, from Mediterranean herb blends to Asian-inspired soy-ginger mixtures.

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🍽️ Nutrition at a glance

The marinade itself is very low in carbohydrates and fat, with its primary nutritional contribution coming from the lean protein of the poultry it's used on. A typical serving of marinated and cooked poultry (about 4 oz) would provide around 120-150 calories and over 25 grams of high-quality protein.

Nutrition breakdown

Calories	45 kcal
Protein	1.5 g
Carbs	6 g
Fat	2 g
Fiber	0.5 g
Sugar	3 g
Sodium	850 mg
Potassium	120 mg
Iron	1.2 mg
Vitamin C	3 mg
Calcium	20 mg
Magnesium	15 mg
Phosphorus	30 mg
Vitamin B6	0.1 mg
Niacin (B3)	0.5 mg

Per 1/4 cup (60 g) · estimated, varies by recipe

💡 What's interesting

Marinating is a key culinary technique that not only adds flavor but can also help keep lean meats juicy during cooking by slightly breaking down surface proteins. Nutritionally, using acidic components like lemon juice or vinegar can help the body absorb more iron from the meat.