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low sodium marinade
Victoria Haneveer

Low-Sodium Herb Chicken Marinade

Thin chicken breast fillets are marinated in an oil, vinegar and herb mixture, then grilled until browned and cooked through. The recipe contains no added salt and works well for sandwiches, salads or a simple main course.
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Prep Time 10 minutes
Cook Time 10 minutes
Marinating Time 3 hours
Total Time 3 hours 20 minutes
Servings: 4
Course: Marinade
Cuisine: American
Ingredients Method Notes

Ingredients
 

  • 2 boneless, skinless chicken breasts
  • ½ teaspoon dried thyme
  • 1 ½ teaspoons Italian seasoning (low sodium)
  • 1 garlic clove, minced
  • ¼ cup (60 ml) red wine vinegar
  • ¼ cup (60 ml) olive oil
  • 1 teaspoon onion powder

Method
 

  1. Combine the red wine vinegar, olive oil, Italian seasoning, garlic, thyme and onion powder in a bowl.
  2. Slice each chicken breast horizontally to make 4 thin cutlets. Put the chicken in a large zip-top bag or airtight container and pour the mixture over it.
  3. Seal the bag or container and refrigerate for 3 to 5 hours, turning the chicken once or twice.
  4. Preheat a grill or grill pan to medium-high heat. Remove the chicken from the marinade and discard the remaining marinade.
  5. Grill the chicken for about 3 to 5 minutes per side, depending on thickness, until the thickest part reaches 165°F (74°C). Rest the chicken for 5 minutes before serving or slicing.

Notes

  • Use a salt-free Italian seasoning blend to keep the recipe free from added salt.
  • Some Italian seasoning blends do contain salt, so check the ingredient label before using one.
  • Don’t marinate the thin chicken cutlets for longer than 5 hours because the red wine vinegar can affect their outer texture.
  • Boneless, skinless chicken thighs can replace the breasts, although I expect they'll need a longer cooking time.