Easy chicken marinade
Is canola oil healthy?
Due to the spread of false claims on social media and its widespread use in ultra-processed foods, canola oil has gained a bad reputation, but canola oil is healthy and can be part of a balanced diet. Canola oil is low in saturated fat and high in unsaturated fat, including monounsaturated fat and polyunsaturated fat (1 tablespoon of canola oil contains 1 gram of saturated fat, 9 grams of monounsaturated fat, and 4 grams of Polyunsaturated fats). Reducing your intake of saturated fat is consistent with the 2020-2025 Dietary Guidelines for Americans, while increasing your intake of trans fat may help support heart health and gut health.
Tips from the test kitchen
How long do I marinate chicken?
Soak the chicken in the marinade for at least two hours so that the flavors absorb. You can also marinate the chicken overnight, which makes 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 chicken?
Whichever cut you use, the chicken should be cooked to an internal temperature of 165°F (insert an instant-read thermometer into the thickest part without touching the bone). Here’s how to grill marinated chicken:
Preheat grill to medium-high. Lubricate the grill rack by rubbing an oil-soaked paper towel over the grates using tongs. (This helps prevent the chicken from sticking.)
Remove the chicken from the marinade (discard the marinade) and place it on the grill. Grill chicken until it reaches an internal temperature of 165°F, 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 brown sugar?
Although we didn’t test it this way, you can try skipping the brown sugar. However, brown sugar helps balance the spices in the marinade, while also helping the chicken caramelize as it cooks. If you omit them, you may find that the marinade tastes bitter. The amount of brown sugar used in this recipe adds only 1 gram of added sugar per serving, which is much less than most barbecue sauces, which can contain up to 6 grams of added sugar per tablespoon.
Can you freeze this marinade?
Yes, you can freeze this easy chicken marinade. Allow the marinade to cool, then transfer it to a freezer bag or airtight container. Freeze for up to 3 months.