Low-fat marinades tenderize poultry and penetrate the meat with flavor. Including a marinating step in your recipes is especially important if cooking with boneless and skinless chicken parts, which can quickly dry out and toughen if you aren't careful. Marinades are flavorful, moderately acidic sauces in which you steep food to enhance flavor and tenderness. The "Woman's Day Encyclopedia of Cookery" notes that acids in the marinade break down poultry tissue, allowing the chicken pieces to hold more liquid and retain juiciness.
Juice It Up
Citrus juices break down tough fibers in chicken, making it extra juicy. Marinate boneless, skinless chicken parts in lime juice, garlic, a pinch of red pepper and chives for a summery flavor, or try lemon juice with basil, rosemary and lemongrass. Orange juice pairs well with tarragon and a touch of white wine, while grapefruit juice married with adobo seasoning -- a Latino spice mixture -- adds tropical flair. The enzyme bromelain in pineapple juice makes it a particularly good choice for tenderizing; combine the juice with a splash of rum and Jamaican jerk seasonings for an island-inspired marinade.
Delectable Dairy
Bathe chicken in low-fat, spiced yogurt for a creamy coating without the guilt. Combine a cup of plain yogurt with 1 tbsp. Dijon mustard, 1 tbsp. paprika, 1 tsp. dill weed, 3 tbsp. lemon or lime juice, 1/2 tsp. thyme and salt and pepper to taste. Marinate for at least an hour, and bake or grill. Substitute 3 tbsp. of curry powder, 2 tbsp. paprika and 1 tbsp. tumeric in the basic yogurt-mustard-citrus juice mixture for an Indian-spiced dish.
Versatile Vinegar
Fruit and wine vinegar marinades not only tenderize poultry but also kill bacteria. Don't marinate chicken in vinegar longer than a few hours, or you could wind up with stringy meat. Tempering vinegar's acidic qualities with honey, herbs and sweet wines, such as sherry or marsala, guards against toughening. Marinate with balsamic vinegar for a more mellow version of the condiment. Mix together 3/4 cup balsamic vinegar, 1/2 cup dry red wine, 1 tsp. dried onion, 1/2 tsp. red pepper flakes, 1/2 tsp. dried garlic, and 1/4 tsp. each paprika, dried rosemary, dried parsley, curry powder and thyme. Add salt and freshly ground pepper to taste.
Marinade Tips
When marinating poultry, cover the bowl and place in the refrigerator or use sturdy plastic bags. Never re-use plastic bags after marinating raw poultry. Refrigerate the marinating poultry for up to two days, turning the pieces from time to time for even coating. Reserved marinade can be turned into a sauce only if it is boiled first to completely destroy the bacteria from raw poultry. This sauce should be made immediately; do not store leftover marinate from uncooked chicken in the refrigerator or freezer.
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