View this slideshow to learn how to marinate chicken and to find some great new chicken recipes to help you hone your skills.
How to Marinate Chicken
2. Marinate or Rub:
For marinated chicken: Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour or up to 12 hours. Remove and pat dry before grilling or broiling. For dry-rubbed chicken: Coat chicken with the rub up to 30 minutes before grilling or broiling.
3. Grill or Broil:
To grill: Preheat grill to medium-high. Oil the grill rack. Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side. To broil: Position rack in upper third of oven; preheat broiler. Line a broiler pan with foil; coat with cooking spray. Place the chicken on foil. Broil until a thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes.
Whisk 1/2 cup reduced-sodium soy sauce, 1/4 cup sake (or mirin), 2 tablespoons light brown sugar, 2 minced garlic cloves and 1 tablespoon minced fresh ginger. Makes: scant 1 cup. Per serving*: 135 calories; 3 g fat (1 g sat, 1 g mono); 263 mg sodium.
Click here for the recipe: Teriyaki Marinade
Sweet & Savory Dry Rub
Combine 2 teaspoons each light brown sugar and dry mustard, 1 teaspoon onion powder, 1/2 teaspoon kosher salt and 1/4 teaspoon white (or black) pepper. Makes: about 2 tablespoons. Per serving*: 140 calories; 3 g fat (1 g sat, 1 g mono); 196 mg sodium.
Click here for the recipe: Sweet & Savory Dry Rub
Whisk 1/4 cup each olive oil and balsamic vinegar, 2 minced garlic cloves, 1 tablespoon Italian seasoning, 1 teaspoon salt and 1/2 teaspoon pepper. Makes: about 1/2 cup. Per serving*: 169 calories; 7 g fat (1 g sat, 5 g mono); 250 mg sodium.
Click here for the recipe: Balsamic Marinade
Combine 1 tablespoon herbes de Provence, 2 teaspoons paprika, 1/2 teaspoon kosher salt and 1/4 teaspoon pepper. Makes: about 2 tablespoons. Per serving*: 127 calories; 3 g fat (1 g sat, 1 g mono); 196 mg sodium.
Click here for the recipe: Paprika-Herb Rub
Whisk 1/2 cup grated (or minced) onion, 1/4 cup lemon juice, 2 tablespoons each olive oil and garam masala and 1 teaspoon salt. Makes: about 3/4 cup. Per serving*: 136 calories; 4 g fat (1 g sat, 2 g mono); 152 mg sodium.
Click here for the recipe: Indian-Spiced Marinade
Spicy Tunisian Rub
Grind 2 teaspoons each coriander seeds and caraway seeds and 3/4 teaspoon crushed red pepper until finely ground. Transfer to a bowl and stir in 3/4 teaspoon garlic powder and 1/2 teaspoon kosher salt. Makes: about 2 tablespoons. Per serving*: 131 calories; 3 g fat; 195 mg sodium.
Click here for the recipe: Spicy Tunisian Rub
Teriyaki Marinated Chicken
Soy sauce, mirin, brown sugar, garlic and ginger combine in this teriyaki-inspired marinade for grilled chicken. Grill fresh pineapple slices and asparagus alongside for simple side dishes.
Click here for the recipe: Teriyaki Marinated Chicken
Chicken Lollipop With Plum Sauce and Toasted Sesame Seeds
These chicken lollipops make for the perfect appetizer or dinner party dish.
Click here for the recipe: Chicken Lollipop With Plum Sauce and Toasted Sesame Seeds
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Take a look in your pantry (go ahead—we’ll wait!): If you have ingredients like soy sauce, garlic powder, paprika, balsamic vinegar and garlic, you can throw together a flavorful rub or marinade in minutes. That’s all you need to take chicken breast from flat to bodacious, upping its juiciness without sacrificing its lean profile. It's even better when you opt for homemade over store-bought, because you’re in charge of the ingredients. You can skip the preservatives, colorings and additives, keep sodium and sugar in check and choose olive oil (high in heart-healthy monounsaturated fats) over the less-healthy oils used in many commercial marinades. Want a break from chicken? Try other meats such as fish or tofu.
Check out the slideshow above for a guide to marinating chicken and additional recipes.