Healthy Eating in the New Year
An old favorite, “Preacher Chicken“, is a big part of our “let’s eat healthy in 2017” plan. Marinated boneless chicken breasts are grilled (you know we grill all winter here), or quickly cooked in a skillet. They’re a perfect lean entree, but we always cook some extra to have leftovers. Cut into strips and thrown on a salad or in a wrap they are a tasty, wholesome, low-fat protein.
Now, I’m not going to try and give you all the details on portion size, calories, fat content, sodium, etc. But, I will tell you that I eat about 4 ounces and that much boneless chicken breast has approximately 185 calories. The marinade would add a few calories, but not many.
This post contains affiliate links for your convenience. Click here to read our full disclosure policy. When I’m watching my eating carefully (which should be all of the time) I do like having scales handy. Here are a few options for food scales if you need one, too.
Curious about the title “Preacher Chicken”? A pastor of ours from years back decided he wanted to have everyone in the church to his house for dinner, but not all at once, since it was a pretty big church. Not wanting comparisons to be made he had the same menu for all of the church members’ “dinner with the preacher”. The entree was this chicken and he said the marinade recipe was given to him years before. Therefore, I have no idea of the original source, but now you see why we call it “Preacher Chicken”.
We also use this grilled chicken as the base for one of our favorite copycat recipes, Ruby Tuesday Chicken Fresco.
The recipe makes enough to marinate 4-5 lbs. of boneless chicken breast, so just change the proportions accordingly if you’re cooking more or less chicken. I pound my chicken with a mallet (like one of these) until it’s about 1/2″ thick. Place it in plastic first.
Marinated Chicken (Preacher Style)
This chicken marinade recipe is one we've used for many years. It's great as an entree, but cook extra so you'll have some for salads and sandwiches too.
- 3/4 cup soy sauce (reduced sodium is fine)
- 1/4 cup worcestershire sauce
- 1/2 cup vegetable oil
- 1 Tablespoon black pepper
- 1/2 cup red wine vinegar
- 1/3 cup lemon juice
- 1/2 teaspoon minced garlic
Mix all ingredients well.
Pound chicken with mallet until about 1/2 inch thick.
Place chicken in bag and pour in marinade.
Marinate for about 8 hours.
Cook on medium to medium-high heat on grill until done - about 5 minutes per side.
Notes: This makes a lot of marinade - enough for about 5-6 pounds of chicken.
Chicken can be cooked in a skillet sprayed with cooking spray.
Here’s to getting the new year off to a great start with “Preacher Chicken”!
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