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It’s Summer, so let’s get grilling! Today I’m excited to share one of my favorite grilled chicken recipes with you. I learned how to make this simple marinade a few Summers ago and now we use it on everything. With only a few herbs and spices and Mazola® Corn Oil, you’ll have a quick and universal marinade to use on all of your grilled chicken this season. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.
I’ve been using Mazola Corn Oil as my preferred cooking liquid because of it’s neutral taste that lets the natural flavor of your food stand out. It is an all-purpose, cholesterol free cooking oil that is a smart heart-healthy choice for your family. It has a variety of uses including baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing. If you’re looking for the best oil to use for grilling or frying, this is it!
Mazola has a smoke point higher than most cooking oils at 450°F and performs well in a variety of cooking applications. Many home cooks may not realize that all cooking oils have a smoke point that, once exceeded, not only negatively affect the food’s flavor and nutritional value.
Easy Grilled Chicken Recipes
I learned how to throw together this rub and marinade while working at a hotel resort where I was a bartender for a few Summers (hence where I learned all of my bartending skills). Every Saturday the chefs from the main restaurant would haul down a big BBQ and prepare delicious grilled chicken sandwiches, burgers and salads by the pool for guests. I had a front row seat and got all the secrets behind their recipes! I really loved working at the hotel and learned so much about the restaurant and cooking business. Many recipes on The Southern Source are inspired by my time working at the resort, like the Cobb Salad, Shrimp and Grits, and Baked Bacon!
A good universal grilled chicken recipe is something every home cook should have in their back pocket. Think of all the ways you can use grilled chicken. In this post, I’ll be using the grilled chicken in a low-carb buffalo chicken wrap!
- Main Dish
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- +Many More
Simple Grilled Chicken Marinade
For grilling, we prefer using corn oil instead of olive oil due to corn oil’s higher smoke point. Corn Oil also has more cholesterol-blocking plant sterols than other cooking oils – four times more than extra virgin olive oil and one and a half times more than canola oil. Clinical studies indicate that when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut.
You all know I’ve been very focused on improving my gut health and eating habits this year and have seen great success with intermittent fasting and carb cycling. This grilled chicken marinade has very few ingredients, no sugar, and better-for-you fats to keep the chicken juicy while grilling.
Here’s what you need for grilled chicken marinade:
Will cover 4 chicken cutlet breasts
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tbsp Paprika
- 1 tbsp Dried Parsley
- dash of cayenne pepper
- 1/4 cup Mazola Corn Oil
Add all dry spices to a bowl and mix together. Cover all sides of the chicken with dry seasonings. Add 1/4 cup of corn oil to the bowl with remaining dry rub ingredients and whisk together. Add chicken to a large zip-lock bag and pour in corn oil mixture. Place chicken in the fridge and allow to marinate for at least 30 minutes (up to 4 hours).
Grill chicken to your personal preference and enjoy with a number of delicious meals!
Low-Carb Buffalo Chicken Wrap
To lighten up this recipe, I have subbed a few items to make it a “better-for-you” wrap.
- Use light cream cheese instead of full-fat
- Use low-carb whole wheat tortillas instead of regular flour tortillas
- Use Mazola Corn Oil instead of canola oil
Low Carb Buffalo Grilled Chicken Wrap
- 2 chicken breast
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tbsp paprika
- 1 tbsp dried parsley
- pinch cayenne pepper
- 2 low carb tortilla wraps
- 1 tbsp light cream cheese
- 2 tbsp ranch dressing
- 2 tbsp buffalo sauce
- diced tomatos
- romain lettuce
Add all dry spices to a bowl and mix together. Cover all sides of the chicken with dry seasonings. Add 1/4 cup of corn oil to bowl with remaining dry rub ingredients and whisk together. Add chicken to large zip-lock bag and pour in corn oil mixture. Place chicken in fridge and allow to marinate for at least 30 minutes (up to 4 hours).
Grill Chicken to your preference.
To make buffalo sauce for wrap, whisk together: room temp cream cheese, ranch dressing, buffalo sauce, salt/pepper.
Cut grilled chicken into strips. Coat chicken in sauce.
On a plate, lay down low-carb tortilla wrap. Place grilled chicken on the top half of the wrap (side closest to your stomach), then add a little more sauce or ranch over chicken. This will help lettuce and tomato have something to sit on. Add lettuce and tomato.
Fold the wrap away from you. The first fold should start to over all ingredients. Fold in right side, and roll the wrap away from you a little more and then fold the left side in. Continue to roll until the wrap is tight and all ingredients are secured inside.
Cut on a bias, and enjoy!