Soy and Garlic Marinated Chicken
Soy and Garlic Marinated Chicken pairs juicy grilled breasts with a bold, salty-soy backbone and a warm, garlicky finish. Marinating builds depth and keeps the meat tender, making it great for weeknight dinners or casual cookouts alongside rice, salad, or grilled vegetables.
- Prep5 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Soy and Garlic Marinated Chicken, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 30
- Heart Health
- 53
- Metabolic
- 10
- Digestive
- 36
- Inflammatory
- 54
- Performance
- 44
- General Wellness
- 1
In a large, nonporous bowl, mix the soy sauce and garlic. Add the chicken and turn it to coat. Cover and marinate in the refrigerator for at least 1 hour.
- 2
Preheat an outdoor grill to medium-high heat and lightly oil the grate.
- 3
Grill the chicken on the preheated grill until it is no longer pink in the center and the juices run clear, 10 to 15 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Discard the marinade.
- Calories 255.74 kcal Moderate 13%
- Protein 54.68 g Good Source 109%
- Carbohydrate 2.6 g 1%
- Total Fat 3.04 g Low Source 4%
- Saturated Fat 0.0 g Low Source 0%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 140.75 mg High 47%
- Sodium 1754.07 mg High 76%
- Dietary Fiber 0.0 g Low Source 0%
- Total Sugars 0.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 0.0 mg Low Source 0%
- Iron 1.46 mg Low Source 8%
- Potassium 0.0 mg Low Source 0%
- Vitamin A 0.0 mcg Low Source 0%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Garlic 🧄
About This Recipe
Soy and Garlic Marinated Chicken is made with 3 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Chicken Breast, Minced Garlic, and Soy Sauce. Each serving provides about 255.74 kcal, and is a good source of protein.
Recipe Questions
- What is Soy and Garlic Marinated Chicken made of?
- The main ingredients are Chicken Breast, Minced Garlic, Soy Sauce. The full list of 3 is above.
- How long does it take to make Soy and Garlic Marinated Chicken?
- About 25 mins in total: 5 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 255.74 kcal. The full nutrition breakdown is above.
- Is Soy and Garlic Marinated Chicken easy to make?
- This recipe is rated easy, with 3 ingredients and 3 steps.
- Is Soy and Garlic Marinated Chicken healthy?
- Soy and Garlic Marinated Chicken has an easyChef Pro health score of 47/100. Per serving, it provides 255.74 calories and 54.68 g of protein, or 109% of the Daily Value. Worth noting per serving: sodium at 1754.07 mg (76% of the Daily Value). It contains Soy and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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