Nutrition Notes
Is Canola Oil Healthy?
Due to the spread of false claims on social media and its wide use in ultra-processed foods, canola oil has gotten a bad reputation—but canola oil is healthy and can be part of a well-balanced diet. Canola oil is low in saturated fat and high in unsaturated fats, including monounsaturated fats and polyunsaturated fats (a 1-tablespoon serving of canola oil has 1 gram saturated fat, 9 g monounsaturated fat and 4 g polyunsaturated fat). Lowering your intake of saturated fat is aligned with the 2020-2025 Dietary Guidelines for Americanswhile increasing intake of unsaturated fat may help support heart health and gut health.
An easy chicken marinade can elevate the flavor of chicken, making it tender and delicious. Here’s a basic marinade recipe that’s versatile and can be used for grilling, baking, or pan-frying.
Ingredients:
- 1/2 cup olive oil or vegetable oil
- 1/4 cup soy sauce
- 3 tablespoons lemon juice or apple cider vinegar (for tanginess)
- 2 tablespoons honey or brown sugar (for sweetness)
- 3 garlic cloves, minced
- 1 teaspoon dried oregano (or any other dried herb like thyme, rosemary, etc.)
- 1/2 teaspoon black pepper
- Optional: 1/4 teaspoon red pepper flakes (for some heat)
- Optional: 1/2 teaspoon onion powder
Instructions:
- In a bowl, combine all the ingredients and whisk them together until well combined.
- Place your chicken pieces in a large zip-top bag or a shallow dish.
- Pour the marinade over the chicken, ensuring all pieces are well coated.
- Seal the bag or cover the dish and let the chicken marinate for at least 30 minutes. For best results, marinate for 2-4 hours or even overnight in the refrigerator.
- Once marinated, you can grill, bake, or pan-fry the chicken as per your preference.
Note: Always remember to discard any leftover marinade that has come into contact with raw chicken to prevent the spread of bacteria. If you want to use the marinade as a sauce, ensure you boil it for a few minutes to kill any potential bacteria.
Feel free to adjust the ingredients based on your preferences. Enjoy your marinated chicken!
Tips from the Test Kitchen
How Long Do I Marinate the Chicken?
Marinate the chicken for a minimum of 2 hours to let the flavors absorb. You can also marinate the chicken overnight, making this recipe great for meal prep. You can marinate up to 2 pounds of chicken with one batch of this recipe.
Rachel Marek (photographer), Holly Dreesman (stylist)
How Long Do I Cook the Chicken?
Whichever cut you use, chicken should be cooked to an internal temperature of 165℉ (insert an instant-read thermometer in the thickest part without touching bone). Here’s how to grill the marinated chicken:
Preheat grill to medium-high. Oil the grill rack by rubbing an oil-soaked paper towel over the grates with a pair of tongs. (This helps prevent the chicken from sticking.)
Remove the chicken from the marinade (discard the marinade) and place it on the grill. Grill the chicken until it reaches an internal temperature of 165℉, 6 to 8 minutes per side for boneless, skinless chicken breasts or thighs or 15 to 25 minutes total, turning occasionally, for bone-in chicken thighs.
Frequently Asked Questions
Can I Omit the Brown Sugar?
While we didn’t test it this way, you could try skipping the brown sugar. However, the brown sugar helps to balance the spices in the marinade, while also helping the chicken caramelize when it cooks. If you omit it, you might find that the marinade tastes bitter. The amount of brown sugar used in this recipe only adds 1 gram of added sugar per serving, which is much lower than most barbecue sauces, which can contain as much as 6 grams of added sugar per 1-tablespoon serving.
Can You Freeze This Marinade?
Yes, you can freeze this easy chicken marinade. Let the marinade cool, then transfer it to a freezer bag or airtight container. Freeze for up to 3 months.
Rachel Marek (photographer), Holly Dreesman (stylist)