Chicken Breasts with Soy and Mustard Marinade


by: Barbie Cooking

Today we are seeing more and more premium chickens available, and usually they are worth their higher price, though not always. Typically, these chickens are from old-fashioned breeds known more for their flavor than their plump breasts and perfectly even shape. Often called "free-range" chickens, they have access to the outdoors, or at least the freedom to wander indoors. The exercise contributes to firmer, more flavorful meat. Check them out. Any chickens you buy should have skins that fit their bodies well, not spotty or shriveled or too far overlapping. The color of the skin says little about quality, but the smell of a chicken will tell everything you need to know about freshness. If it smells funny, don’t buy it.


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serves: 4

4 boneless chicken breast halves [with skin] (about 6 ounces each)


1/2 cup dry white wine

2 tablespoons soy sauce

2 tablespoons Dijon mustard

1 tablespoon fresh lemon juice

2 teaspoons hot chili oil

2 teaspoons dark sesame oil

Nutrition Facts
Chicken Breasts with Soy and Mustard Marinade

Servings Per Recipe: 4

Amount per Serving

Calories: 368

  • Total Fat: 20.6 g
  •     Saturated Fat: 5.2 g
  •     Trans Fat: 0.2 g
  • Cholesterol: 108.9 mg
  • Sodium: 696.5 mg
  • Total Carbs: 1.9 g
  •     Dietary Fiber: 0.3 g
  •     Sugars: 0.6 g
  • Protein: 36.8 g

how is this calculated?

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1.  To make the marinade: In a medium bowl, whisk the marinade ingredients.

2.  Place the chicken in a large, resealable plastic bag and pour in the marinade. Press out the air and seal the bag tightly. Turn the bag to distribute the marinade, place the bag in a bowl, and refrigerate for 2 to 3 hours.

3.  Remove the chicken from the bag and discard the marinade. Grill over Direct Medium heat, skin side down first, until the meat is firm to the touch and no longer pink in the center, 8 to 12 minutes, turning once. Serve warm.

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