Whether you’re following a strict diet or looking for some meal-time inspiration, these simple marinades will really spice up your chicken!

Chicken breasts can be quite bland without adequate seasonings, and some store-bought seasoning blends are very high in added salt and sugar.

These marinades can be made in under five minutes and stored in a jar or airtight container for up to one week.

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Sesame Marinade

Makes 10 servings:

Ingredients:

  • 2 tbsp sesame seeds
  • 3 tbsp soy sauce
  • 2 tbsp sesame oil
  • 1 tsp Schezuan peppercorns
  • 1 tsp Chinese five spice
  • 1 clove garlic, minced
  • 100ml water

Combine all of the ingredients together in a mixing bowl and decant into a jar. One serving is 2 tablespoons.

Per serving:
Calories: 40 Carbs: 0.3g Fat: 4g Protein: 1g

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Orange and Miso

Makes 10 servings

Ingredients:

  • Juice of 1 orange
  • 2 tbsp soy sauce
  • 25g miso paste
  • 100ml water
  • 1 tbsp rice vinegar
  • 1/2 tsp black pepper

Combine all of the ingredients together in a mixing bowl and decant into a jar. One serving is 2 tablespoons.

Per serving:
Calories: 13 Carbs: 2.3g Fat: 0g Protein: 1g

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Coconut Curry Marinade

Makes 10 servings:

Ingredients:

  • 2 tbsp curry powder
  • 1 tsp turmeric
  • 1 tsp garam masala
  • 100g coconut cream
  • 1/2 tsp ginger
  • 1/2 tsp chilli powder
  • 5g fresh coriander, finely chopped
  • Pinch of salt and black pepper

Combine all of the ingredients together in a mixing bowl and decant into a jar. One serving is 2 tablespoons.

Per serving:
Calories: 21 Carbs: 0.3g Fat: 2.2g Protein: 0.1g

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Mediterranean Marinade 

Makes 3 servings:

Ingredients:

  • 25g black olives
  • 5 cherry tomatoes
  • Juice of 1 lemon
  • 5g fresh parsley, chopped
  • 2 tbsp capers
  • 1 clove garlic, minced
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar

Combine all of the ingredients together in a mixing bowl and decant into a jar. 

Per serving:
Calories: 68 Carbs: 3g Fat: 6.6g Protein: 0.5g

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If you want more mouth-watering and diet-friendly recipes, subscribe to the Eat UP Newsletter here. 

These marinades will help to spice up your chicken breast and could also be used to marinade fish and turkey. 

Store any remaining marinades in your fridge in an airtight jar or container, for up to one week.

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