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MARINADE

When you opt for a homemade marinade, you re in charge of the ingredients.

Take a look in your pantry (go ahead -- we'll wait!): If you have ingredients like soy sauce, garlic powder, paprika, balsamic vinegar and garlic, you can throw together a flavorful rub or marinade in minutes. That's all you need to take chicken breast from flat to bodacious, upping its juiciness without sacrificing its lean profile.

Even better, when you opt for a homemade marinade over store-bought, you're in charge of the ingredients. You can skip the preservatives, colorings and additives, keep sodium and sugar in check and choose olive oil (high in heart-healthy monounsaturated fats) over the less-healthy oils used in many commercial marinades. Want a break from chicken? Try other meats, fish or tofu.

1. Start with:

Boneless, skinless chicken breast, 1 to 1 1/4 pounds for 4 servings. Choose one of the rubs or marinades (below). Each makes enough for 1 1/4 pounds chicken.

2. Marinate or rub:

For marinated chicken: Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade of your choice and refrigerate for at least 1 hour or up to 12 hours. (The longer it marinates, the more intense the flavor, but it'll get mushy if you leave it in there too long.) Remove from the marinade and pat dry before grilling or broiling.

For dry-rubbed chicken: Coat chicken with the dry rub of your choice up to 30 minutes before grilling or broiling.

3. Grill or broil:

To grill: Preheat grill to medium-high. Oil the grill rack. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 F, 4 to 8 minutes per side.

To broil: Position a rack in upper third of oven; preheat broiler. Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 F, 10 to 15 minutes total.

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Teriyaki marinade

Whisk 1/2 cup reduced-sodium soy sauce, 1/4 cup sake (or mirin), 2 tablespoons light brown sugar, 2 minced garlic cloves and 1 tablespoon minced fresh ginger. Makes: scant 1 cup. Per serving*: 135 calories; 3 g fat (1 g sat, 1 g mono); 263 mg sodium.

Sweet and savory dry rub

Combine 2 teaspoons each light brown sugar and dry mustard, 1 teaspoon onion powder, 1/2 teaspoon kosher salt and 1/4 teaspoon white (or black) pepper. Makes: about 2 tablespoons. Per serving*: 140 calories; 3 g fat (1 g sat, 1 g mono); 196 mg sodium.

Balsamic marinade

Whisk 1/4 cup each olive oil and balsamic vinegar, 2 minced garlic cloves, 1 tablespoon Italian seasoning, 1 teaspoon salt and 1/2 teaspoon pepper. Makes: about 1/2 cup. Per serving*: 169 calories; 7 g fat (1 g sat, 5 g mono); 250 mg sodium.

Spicy Tunisian rub

Grind 2 teaspoons each coriander seeds and caraway seeds and 3/4 teaspoon crushed red pepper in a spice grinder (or mortar and pestle) until finely ground. Transfer to a bowl and stir in 3/4 teaspoon garlic powder and 1/2 teaspoon kosher salt. Makes: about 2 tablespoons. Per serving*: 131 calories; 3 g fat (1 g sat, 1 g mono); 195 mg sodium.

*Analyses are for 3 ounces marinated or rubbed cooked chicken.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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