Active Time:15 minsTotal Time:30 minsServings:8Jump to Nutrition Facts
Active Time:15 minsTotal Time:30 minsServings:8
Active Time:15 mins
Active Time:
15 mins
Total Time:30 mins
Total Time:
30 mins
Servings:8
Servings:
8
Jump to Nutrition Facts
Rachel Marek (photographer), Holly Dreesman (stylist)
Cook Mode(Keep screen awake)Ingredients¼cupcanola oil1mediumonion, chopped2tablespoonschopped garlic½cupreduced-sodium soy sauce¼cupred-wine vinegar½teaspoongrated orange zest¼cuporange juice3tablespoonspacked brown sugar2teaspoonsground allspice¾teaspoonground pepper½teaspoondried thyme½teaspoonground cloves½teaspoonground cinnamon5dasheshot sauce
Cook Mode(Keep screen awake)
Ingredients
¼cupcanola oil
1mediumonion, chopped
2tablespoonschopped garlic
½cupreduced-sodium soy sauce
¼cupred-wine vinegar
½teaspoongrated orange zest
¼cuporange juice
3tablespoonspacked brown sugar
2teaspoonsground allspice
¾teaspoonground pepper
½teaspoondried thyme
½teaspoonground cloves
½teaspoonground cinnamon
5dasheshot 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.
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.
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.
Frequently Asked Questions
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—butcanola oil is healthyand 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 servingof 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 the2020-2025 Dietary Guidelines for Americans, while increasing intake of unsaturated fat mayhelp support heart health and gut health.
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.
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:
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.
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 sugarper 1-tablespoon serving.
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.
Originally appeared: EatingWell.com, July 2023
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Nutrition Facts(per serving)13Calories1gFat1gCarbs
Nutrition Facts(per serving)
- 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.
