Chicken Marinade & Fried Rice

Recipe by: Maggie Shaffer, Black Iron Nutrition Coach

This is the marinade you’ll find yourself reaching for week after week. It’s simple, flavorful, and especially amazing on grilled chicken thighs—but honestly, it works with just about anything. Pair it with quick, savory fried rice (made with day-old rice or cauliflower rice for extra veggies) and you’ve got a go-to meal prep staple that never gets old. Whether you fire up the grill or toss it in the air fryer, this combo is easy, delicious, and guaranteed to hit the spot.

Ingredients:

For the chicken:

• 6-8 chicken thighs or 3 large chicken breasts

• 1/2 cup soy sauce

• 1/2 cup Worcestershire sauce

• 1/2 cup Dijon mustard

• 1/4 cup brown sugar

• 3 Tbsp vegetable oil

• 1 tsp black pepper

• 1 tsp garlic

• 1/2 tsp salt

For the rice:

• Day old rice

• Eggs

• Teriyaki sauce

• Soy sauce

• Salt

• Avocado oil

Instructions:

1. Combine marinade ingredients and whisk until combined.

2. Pile the chicken in a freezer bag. Seal and marinate for 30-60 seconds.

3. Heat oil on blackstone or in a wok. Sauté rice with teriyaki, soy sauce, and salt.

4. Scramble eggs and incorporate with the rice. You can sub cauliflower rice if you need more veggies!

5. Grill chicken until it reaches a temp of 165°

6. You can honestly cook the chicken however you want! Even in an air fryer. 😊

7. Pair with veggies and noodles.

📹 Watch Coach Maggie make it step-by-step

Macros:

52g protein
49g carbohydrates
22g fat