Marinades for Easy, Healthy Summer Meals (cont.)

Marinade Recipes

Here are three savory marinade recipes to get you grilling.

Rosemary Balsamic Marinade
WebMD Weight Loss Clinic members: Journal 1 tablespoon as 1 teaspoon "butter or margarine light" or 1 teaspoon "sugar or honey."

1/2 cup balsamic vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon honey
1 tablespoon minced garlic
2 tablespoons fresh rosemary (the needles, separated from the sprigs)
1/2 teaspoon freshly ground black pepper

  • Add all ingredients to a medium glass bowl or 4-cup glass measure and whisk until blended.
  • Add your meat (or tofu or veggies) and all of the marinade to a sealable gallon plastic bag. Place in a bowl or dish and refrigerate for up to 24 hours, shaking the bag occasionally to make sure all surfaces of the meat are in contact with the marinade.
  • Remove meat from the marinade and season it with salt and pepper, if you like. Grill or broil as desired.

Yield: About 3/4 cup (will cover about 1 1/2 pounds of meat or fish)

Per 1 tablespoon of marinade: 25 calories, .1 g protein, 4 g carbohydrate, 1 g fat, .1 g saturated fat, 0 mg cholesterol, 0 g fiber, 3 mg sodium. Calories from fat: 40%.

Pomegranate Marinade
WebMD Weight Loss Clinic Members: Journal 1 tablespoon as 1 teaspoon "butter or margarine light" or 1 teaspoon "sugar or honey."

1 cup pomegranate juice
1/4 cup red wine vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon minced garlic
2 tablespoons finely chopped fresh thyme leaves
1/4 to 1/2 teaspoon cayenne red pepper (depending on your preference)
1/2 teaspoon freshly ground pepper

  • Add the pomegranate juice to a small nonstick saucepan and bring to a boil. Keep it at a gentle boil and let the juice reduce down to around 1/3 cup. Let the juice cool for about 30 minutes.
  • Add remaining marinade ingredients to the saucepan with the pomegranate juice and whisk until blended.
  • Add your meat and all of the marinade to a sealable gallon plastic bag. Place bag in a bowl or dish and refrigerate for up to 24 hours, shaking the bag occasionally to make sure all surfaces of the meat are in contact with the marinade.
  • Remove meat from the marinade and grill or broil as desired.

Yield: About 2/3 cup (will cover about 1 to 1 1/2 pounds of meat)

Per 1 tablespoon marinade: 30 calories, .1 g protein, 5 g carbohydrate, 1.4 g fat, .2 g saturated fat, 0 mg cholesterol, 0 g fiber, 1 mg sodium. Calories from fat: 39%.

Lemon-Herb Marinade for Poultry
WebMD Weight Loss Clinic Members: Journal 1 tablespoon as 2 teaspoons "sugar or honey."

    1 tablespoon extra-virgin olive oil
    Zest from one lemon, finely chopped
    2 tablespoons maple butter (my Whole Foods Market sells this in jars, near the maple syrup)
    4 tablespoons freshly squeezed lemon juice
    2 teaspoons minced garlic
    2 tablespoons chopped fresh parsley
    1 tablespoon fresh thyme leaves
    1/4 teaspoon salt
    1/4 teaspoon freshly ground pepper

  • Add oil, zest, maple butter, lemon juice, garlic, parsley, thyme, salt, and pepper to a sealable plastic bag or medium bowl and whisk until completely blended.
  • Add your meat to the marinade in bag or bowl (about 2 to 4 boneless, skinless chicken breast halves) and marinate in the refrigerator for about 6 hours (or up to 24 hours).
  • Remove chicken from the marinade and grill or broil as desired.

Yield: About 1/2 cup of marinade (enough for 2 to 4 chicken breasts)

Per tablespoon of marinade: 34 calories, 0 g protein 5 g carbohydrate, 1.7 g fat, .2 g saturated fat, 0 mg cholesterol, 0 g fiber, 67 mg sodium. Calories from fat: 45%.

Published July 14, 2006.


Recipes provided by Elaine Magee; © 2006 Elaine Magee

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

SOURCES: "Sizzle Safely this Summer: Tips for Great Grilling," Environmental Nutrition, June 2001. The Facts About Grilling, American Institute for Cancer Research web site.

©2006 WebMD Inc. All rights reserved.



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