Healthy Recipes Sauce & Condiment Marinade The Only Chicken Marinade Recipe You'll Ever Need 4.7 (31) 26 Reviews This big, bold and easy chicken marinade recipe was adapted from a local Vermont restaurant and caterer. We make it in huge batches and freeze the extra so we always have it on hand to use with chicken thighs, breasts and drumsticks. Also try it with extra-firm tofu, salmon, duck, pork, beef or lamb. By Katie Webster Katie Webster Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade. EatingWell's Editorial Guidelines Updated on November 14, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Save Rate PRINT Share Active Time: 15 mins Total Time: 30 mins Servings: 8 Nutrition Profile: Sesame-Free Diabetes-Friendly Nut-Free Dairy-Free Heart-Healthy Vegan Vegetarian Egg-Free Jump to Nutrition Facts Rachel Marek (photographer), Holly Dreesman (stylist) Cook Mode (Keep screen awake) Ingredients ¼ cup canola oil 1 medium onion, chopped 2 tablespoons chopped garlic ½ cup reduced-sodium soy sauce ¼ cup red-wine vinegar ½ teaspoon grated orange zest ¼ cup orange juice 3 tablespoons packed brown sugar 2 teaspoons ground allspice ¾ teaspoon ground pepper ½ teaspoon dried thyme ½ teaspoon ground cloves ½ teaspoon ground cinnamon 5 dashes hot sauce Directions Heat oil in a large saucepan over medium-high heat. Add 1 chopped onion and 2 tablespoons chopped garlic; cook, stirring, until translucent, about 2 minutes. Transfer to a medium bowl. Rachel Marek (photographer), Holly Dreesman (stylist) Stir in ½ cup soy sauce, ¼ cup vinegar, ½ teaspoon orange zest, ¼ cup orange juice, 3 tablespoons brown sugar, 2 teaspoons allspice, ¾ teaspoon pepper, ½ teaspoon thyme, ½ teaspoon cloves, ½ teaspoon cinnamon and 5 dashes hot sauce. Let cool to room temperature. Rachel Marek (photographer), Holly Dreesman (stylist) Pour the cooled marinade into a shallow dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4 to 8 servings) of chicken. Rachel Marek (photographer), Holly Dreesman (stylist) Frequently Asked Questions 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 Americans, while increasing intake of unsaturated fat may help support heart health and gut health. 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. 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. 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. Additional reporting by Carrie Myers, M.S. and Linda Frahm Originally appeared: EatingWell.com, July 2023 Rate It Print Nutrition Facts (per serving) 13 Calories 1g Fat 1g Carbs Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Calories 13 % Daily Value * Total Carbohydrate 1g 0% Total Sugars 1g Added Sugars 1g 2% Total Fat 1g 1% Vitamin A 3IU 0% Vitamin C 2mg 2% Folate 2mcg 1% Vitamin K 1mcg 1% Sodium 74mg 3% Calcium 3mg 0% Magnesium 2mg 0% Potassium 15mg 0% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.