Marinating chicken before cooking is a common technique used by many home cooks and professional chefs. But is taking the extra time to marinate chicken really worth it? In this article, we’ll examine the science behind marinading and weigh the pros and cons to help you decide if marinating chicken is worth the effort.
What is Marinating?
Marinating involves soaking foods, usually meats, in a seasoned liquid before cooking. The marinade is usually acidic and contains oil, herbs, spices, and other flavorful ingredients.
The main purposes of marinating chicken are:
- To tenderize the meat
- To add flavor
- To keep the chicken moist during cooking
Common marinades include mixtures of oils, vinegars, wines, fruits, herbs, and spices. The salt and acid in a marinade help break down tough muscle fibers in the chicken to make it more tender. Oil helps keep the chicken moist during cooking. And the herbs, spices, and other aromatics infuse the chicken with lots of big, bold flavor.
The Science Behind Marinating
There’s some interesting science going on when you soak chicken in a marinade. Here’s a closer look at what’s happening:
Tenderization
Tenderizing occurs because of the salt and acid in the marinade. Salt helps break down muscle proteins via a process called osmosis. When salt is introduced, it dissolves muscle fibers on a microscopic level, leading to tenderization.
Acid from ingredients like vinegar, lemon juice, or yogurt tenderizes in two ways. Acid denatures (unwinds) protein strands, essentially unraveling muscle fibers for a more tender bite. Acid also breaks down collagen, the connective tissue that makes meat tough.
Moisture Retention
The oil and salt in marinades help chicken retain moisture during cooking. Oil coats the outside of the meat, creating a protective barrier against heat. This prevents too much moisture from escaping.
Salt improves moisture retention because it dissolves some proteins on the meat surface. This allows the marinade to penetrate more deeply and deliver increased moisture.
Flavor
Not only do marinades tenderize and add moisture, they also impart lots of big flavor. As the chicken soaks, the herbs, spices, and aromatics penetrate into the meat, seasoning it from the inside out.
Acid helps carry flavor into the chicken by denaturing proteins. As proteins unravel, it leaves more space for marinade to seep in. The unraveling of proteins also exposes more binding sites. This allows more marinade molecules to adhere to the chicken, infusing it with more flavor.
Marinating Time
So how long should you marinate chicken to achieve the ideal tenderizing, moisturizing, and flavor effects? General guidelines are:
- 15 minutes to 2 hours for boneless breasts and tenders
- 2 to 4 hours for bone-in breasts and drumsticks
- 4 to 12 hours for a whole chicken
The thicker the cut of chicken, the longer the marinating time required. A good rule of thumb is about an hour of marinating time per inch of thickness.
Marinating much longer than the recommended times doesn’t provide extra benefits. In fact, chicken left to marinate too long (more than 24 hours) can start to become mushy in texture.
Marinating Tips
To get the most out of marinating, follow these helpful tips:
- Marinate chicken in the fridge, not on the counter. The cold temperature helps the marinade penetrate deeper.
- Use a resealable plastic bag or shallow dish. This ensures all surfaces of the chicken contact the marinade.
- Turn the bag or rotate the chicken halfway through for even coverage.
- Pat chicken dry before cooking so excess marinade doesn’t burn.
Benefits of Marinating Chicken
Marinating chicken provides several advantages over plain old unmarinated chicken. Here are some of the biggest benefits you’ll get from taking the extra time to marinate:
More Tender and Juicy
The salt and acid in marinades produce a noticeably tenderer, juicier chicken. They help breakdown tough muscle fibers and collagen.
In a study from Kansas State University, chicken breasts soaked in lemon juice or buttermilk were more tender after cooking than plain chicken. The acids softened the meat, resulting in a less chewy texture.
More Flavorful
Marinades supply a big dose of herbs, spices, and other aromatics that seriously boost chicken’s flavor. The salt also enhances overall flavor.
Kansas State University found chicken soaked in adobo seasoning was significantly more flavorful than unmarinated chicken.
Lower in Unhealthy Compounds
Marinating chicken may also reduce the formation of certain unhealthy compounds like heterocyclic amines (HCAs).
HCAs form when animal proteins are cooked at high temps. Marinating with antioxidant-rich ingredients like olive oil, lemon juice, or spices may limit HCA formation.
Researchers in Canada found marinating chicken in olive oil with thyme or lemon juice lowered HCA levels by 88-99% compared to no marinade.
Downsides of Marinating
Along with benefits, there are a few potential downsides to consider with marinating chicken:
Time Commitment
There’s no getting around the fact that proper marinating takes time. You need to factor in at least 15 minutes to an hour (or more) of marinating time depending on the chicken cut. This makes marinating less convenient for quick weeknight meals.
Messy Process
Working with marinades can be messy and tricky. The more acidic ingredients like vinegar or lemon juice can ‘cook’ the surface proteins of chicken if left too long. So for food safety, it’s important to promptly wash up and discard used marinade.
Dilution of Flavor
Since marinades contain oil and moisture, some flavors can get diluted once the raw chicken is cooked. If you want really intense, concentrated flavors, marinating may work against you. The flavor can seem ‘watered-down’ after cooking.
Food Safety Concerns
Improper marinating leads to increased food safety risks. Chicken soaking at room temp breeds bacteria. And reusing marinade may transfer bacteria to the cooked chicken. Follow proper protocol to marinate safely.
Is Marinating Worth It?
Whether marinating chicken is worth it depends on your priorities when cooking chicken.
Marinating excels at producing ultra-tender, juicy chicken with tons of flavor built right in. It helps prevent dry, bland chicken mishaps. If tenderness and moisture are your main goals, marinating is definitely worth it.
However, marinating does take more time. And it can dilute some flavors while introducing messier prep. If convenience or deep flavor concentration are more important, you may prefer to skip marinating.
Many home cooks find that marinating is worth it for special occasion chicken or when cooking for guests. But opt to skip it for everyday quick meals to save time and hassle.
Quick Marinating Ideas
These quick marinade recipes let you enjoy the benefits of marinating without too much effort or time:
Lemon Herb Marinade
Whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Soak chicken 15 minutes to 2 hours.
Chimichurri Marinade
Mix chopped parsley, cilantro, garlic, olive oil, red wine vinegar, lime juice, and spices like oregano and red pepper flakes. Marinate 1 hour.
Asian Ginger Marinade
Stir together soy sauce, rice vinegar, sesame oil, grated ginger, garlic, and brown sugar. Let chicken soak 30 minutes up to 2 hours.
Mediterranean Marinade
Blend olive oil, lemon juice, garlic, diced sun-dried tomatoes, and herbs like basil and parsley. Marinate chicken for 1-2 hours.
Jerk Spice Marinade
Mix brown sugar, garlic, onion, thyme, allspice, paprika, cayenne and oil for a quick jerk chicken marinade. Soak 30 minutes.
Conclusion
Marinating requires some extra time and effort, but it delivers big rewards in the form of juicier, more flavorful chicken. For best results, marinate chicken in the refrigerator for about an hour per inch of thickness, turning occasionally. Follow proper food safety protocol. And stick to quick and easy marinade recipes to minimize hassle.