- Orange juice tenderizes chicken and enhances caramelization.
- Overmarinating in citrus can make chicken mushy—30 minutes is enough.
- Citrus boosts flavor and helps other ingredients penetrate the meat.
When it comes to preparing chicken, famed chef, author and TV personality Judy Joo has a “secret seasoning.” It’s not a fancy salt or complicated spice mix. In fact, it can be easily found at any grocery store, especially at this time of year. It’s juice from citrus fruits.
“Lime delivers that sharp, clean snap; lemon is the timeless classic; grapefruit brings a sophisticated edge; and yuzu—my favorite diva—adds a floral, aromatic lift that feels almost ethereal,” she says. But one of her favorites is orange, which she uses for its natural sweetness that she says “caramelizes beautifully, giving chicken a glossy, golden finish.”
I’m right there with her. While I grew up marinating chicken with lemon, garlic and herbs, and preparing buttery piccatas, it wasn’t until later in life that I discovered the benefits of orange juice. I first used it to make pernil asado, a garlicky Puerto Rican pork shoulder that’s marinated in orange juice. From there, I realized that orange juice is not only delicious as a marinade but also as a reduced ingredient in pan sauces. But there’s so much more to this simple, sweet-tart ingredient. The recipes and ideas here will help you explore creative ways to pair chicken with healthy citrus.
Benefits of Using Citrus Marinades for Chicken
Besides the obvious zippy flavor, there are compelling reasons to marinate chicken in citrus. Just ask Joo. “Citric acid works like a gentle sculptor, loosening tight muscle fibers on the chicken’s surface so the texture becomes more tender,” she explains. That enviable tenderness has been scientifically proven. One recent study found that a lemon juice marinade on beef enhanced digestibility.
Because of its penetrating properties, citrus also works as a vehicle for other flavors, intensifying any herbs and spices added to the marinade. And don’t forget the health advantages of citrus. Vitamin C has significant antioxidant properties. It not only helps prevent colds but can also support collagen production and iron absorption. It should be noted that vitamin C can be susceptible to high temperatures, so cooking at shorter times and lower temperatures can help retain some of the vitamin C benefits. Or consider setting some unused marinade aside to add on top of the cooked chicken to get those vitamin C benefits.
How to Marinate Chicken with Orange Juice
Joo is particularly fond of using orange juice to marinate chicken. “Orange juice gently tenderizes while adding subtle sweetness. Its natural sugars help create that beautiful caramelized crust, and the flavor it imparts—sunny, fresh and lightly sweet—makes even simple chicken taste special,” she says.
One EatingWell recipe that features an orange juice marinade is the Key West-Inspired Chicken. Served over orange slices, the grilled chicken thighs are marinated in orange and lime juices, as well as garlic, honey and soy sauce for a balanced sweet-and-savory flavor. The chicken is finished with chopped cilantro to highlight the bright flavors.
Common Mistakes to Avoid
Key West-Inspired Chicken doesn’t require an overnight marinade. In fact, it takes only about 30 minutes to imbue the boneless, skinless thighs with enough flavor to pack a punch. This is significant because too long a soak in the marinade can leave your chicken with “a mushy, ceviche-like texture,” says Joo.
Of course, a long citrus marinade is exactly how ceviche is made. Just look at our Tangerine Ceviche, made with lime and tangerine or orange juice. In that recipe, the pair of citrus juices “cooks” the fish, but you aren’t looking for that same effect on chicken. “Citrus works fast, so more time doesn’t mean more flavor—it means mushy chicken,” says Joo.
But overmarinating isn’t the only potential misstep when cooking chicken with citrus. Joo warns that the natural sugars in orange juice can cause burning, so you’ll need to keep a closer eye on your protein as it roasts or grills. The chef also reminds cooks to use the bold flavors of citrus judiciously. “Balance the acid with salt, fat and sometimes a hint of sweetness so the flavors shine without overwhelming the dish,” she says.
Variations and Creative Twists
Joo’s preferred way to use orange juice with chicken is in a Korean-inspired gochujang glaze, which she uses for either wings or a whole roasted chicken. “It’s also perfect in marinades with soy, ginger and garlic and in a soy-orange sesame dressing drizzled over shredded chicken and crunchy greens,” she adds.
EatingWell recipes that pair chicken and orange juice run the gamut from marinades and glazes to braising liquids. The last of these is especially well-represented by Braised Chicken Thighs with Olive, Orange & Fennel. The complex Mediterranean-inspired flavors include fennel seeds and Kalamata olives along with the orange juice, plus a can of diced tomatoes, which amplifies the tangy sweetness of the fruit’s flavor. Braised for 40 to 45 minutes, the bone-in chicken becomes extra tender in its intense sauce.
Joo also reminds cooks not to feel limited to orange, lemon or lime. She calls yuzu “the jewel of the citrus world.” Her favorite way to use the sour citrus? “A splash of yuzu juice whisked into soy and honey makes a glaze that’s bright, floral and almost champagne-like,” she says. She also uses it to make yuzu kosho butter, which she melts over sizzling chicken for a dish she describes as “transformative.” And don’t forget grapefruit. Joo says it’s a great addition to salsas, which can be spooned over chicken.
The Bottom Line
As Joo puts it, “Orange juice is endlessly versatile and naturally brightens everything it touches.” Inspired by her approach, I am eager to try other citrus varieties in my recipes. I still laugh at a kitchen disaster I had with finger-like Buddha’s hand a decade ago, but when my mother sends me Honeybells (also known as Minneola tangelos) this winter, I’m planning to do more than eat them with a spoon. Cooking with citrus juices is a smart choice this winter, providing both a valuable boost of flavor and a delicious meal.
