Chicken Marbella
Chicken Marbella delivers 72g protein and 1370 calories across 6 servings — a high-volume protein source that covers multiple training days in one batch. Quick-preps on the stovetop, reducing your weekly kitchen time while maintaining consistent macro intake. The yield-to-prep-time ratio makes this efficient for anyone meal-prepping for the full week.
Ingredients
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Red Wine(80g)
- •Prunes, Dried, Pitted(227g)
- •Olives, Green, Canned, Pitted(160g)
- •Capers, Canned, Drained(80g)
- •4 bay leaves
- •Garlic(720g)
- •Oregano, Dried(45g)
- •3 ½ teaspoons kosher salt (divided)
- •1 teaspoon ground pepper (divided)
- •Chicken Thigh, Bone-In, Skin-On(2268g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Wine, White, Dry(240g)
- •Brown sugar(80g)
- •Parsley, Fresh
Instructions
- 1In a large mixing bowl, stir together the olive oil, red wine vinegar, prunes, green olives with their juice, capers, garlic, dried oregano, and seasonings until combined.
- 2Add the chicken thighs to the bowl and turn gently with your hands to coat evenly in the marinade. Cover and refrigerate overnight, turning the chicken once or twice halfway through to ensure even flavor absorption.
- 3Remove the chicken from the refrigerator 20 minutes before cooking. Arrange the chicken skin-side up in a large roasting pan without overlapping, then pour the entire marinade (including prunes, olives, and capers) over and around the chicken.
- 4Pour the white wine around the chicken (not directly on top), then sprinkle the brown sugar evenly over the chicken pieces.
- 5Bake at 350°F for 40–50 minutes, until the chicken thighs register 165°F on an instant-read thermometer at the thickest part without touching bone and the skin is golden brown.
- 6Remove from the oven, sprinkle fresh parsley over the chicken, cover loosely with foil, and let rest for 10 minutes.
- 7Transfer the chicken thighs, prunes, olives, and all pan juices into 6 airtight containers while hot, dividing evenly and ensuring each portion receives chicken, some of the cooked prunes and olives, and plenty of the braising liquid.
- 8Refrigerate for up to 4 days; reheat gently over medium heat in a skillet with a splash of water until warmed through, about 5–7 minutes, until steaming.
Nutrition — Per Serving
1370
calories
72g
protein
81g
fat
- Carbohydrates
- 86g
- Saturated fat
- 19.8g
- Sodium
- 1064 mg
- Dietary fiber
- 9.7g
6 servings per batch · ~663g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Chicken Marbella have per serving?
Each serving delivers 72g of protein and 1370 calories, with 81g fat and 86g carbs. This is a high-calorie, high-protein option best suited for dedicated muscle-building phases or high-activity days.
How long does Chicken Marbella take to prep?
Chicken Marbella is a quick prep recipe that yields 6 servings on the stovetop, allowing you to batch-cook an entire week's worth of dinners efficiently. Despite the calorie density, it's designed for rapid preparation.
Is Chicken Marbella good for muscle gain?
At 72g protein and 1370 calories per serving, Chicken Marbella is built for muscle gain phases where caloric surplus and high protein intake drive growth. The substantial carbohydrate content at 86g per serving fuels intense training sessions.
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