food ideas
Marinating 101
By Emma Bland | 7/29/2005


Marinades, seasoned liquids that foods are soaked in to add flavor,
are friend to the weight conscious, adding flavor without racking up
calories. Because only a small amount of the marinade is actually
absorbed (most of it remains in the container) marinating is a very
smart way to make a healthy dinner.

Marinades are composed of three parts: an acidic liquid, oil (to help
coat and keep things moist) and seasonings. The details are up to
you: Pick a liquid — citrus or tropical fruit juice, tomato juice,
soy sauce, vinegar, wine, buttermilk, yogurt — and use about 3/4 cup
for 2 pounds of meat (but don't sweat the proportions — you can't
ruin anything). Next, whisk in 2 teaspoons of oil. Finally, build
flavor with herbs, spices, onions, or garlic.

This is a great opportunity to use some of those dried spices on your
spice rack, but remember that simple is often best. Choose one
predominant flavor you want the food to taste like, such as lemon,
soy sauce or jalapeños, and pair it with others that will complement,
not compete with, it.


Tasty tip: A little honey, molasses or brown sugar will add sweetness
and caramelize deliciously during cooking.

Need a few suggestions to get you going? Think globally: When the
Caribbean beckons, go for steak in mango nectar. Swordfish or tuna
say Sicily: Try crushed tomatoes and black olives. Lamb kebobs, a
Middle Eastern staple, call for plain yogurt with mint and cumin.
Your trip to the French countryside is inspiration for bathing
chicken in a lemon-tarragon concoction. So spin the globe and
marinate away!

Here are three marinade examples that we cooked up:

Pineapple-Ginger
1/2 cup pineapple juice
1/4 cup soy sauce
1 Tbsp molasses
1" piece ginger, chopped
2 cloves garlic, chopped
2 tsp roasted peanut oil

Honey-Mustard
1/3 cup white wine vinegar
1/3 cup Dijon mustard
1/3 cup honey
2 tsp chopped fresh thyme
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper

Chipotle-Lime
3/4 cup lime juice
1 chipotle chile in adobo sauce, seeded, chopped plus 2 tsp adobo
sauce
3 Tbsp chopped cilantro
2 Tbsp chopped red onion
2 tsp vegetable oil
1/4 tsp salt
1/4 tsp pepper

How to marinate:
Put meat in a freezer bag or other airtight container and whisk
marinade ingredients together in a small bowl. Add marinade to meat.
Seal the bag or container, pressing out all the air, and place on a
plate on the lowest shelf in the refrigerator; turn occasionally. For
even more flavor, bring marinade to a boil after removing meat, then
use as a basting or dipping sauce. (Never re-use a meat marinade for
any purpose without boiling first.)

Marinating times:
seafood: 15 minutes-1 hour
chicken: 1-6 hours
beef, lamb and pork: 4-24 hours
vegetables, cheese and tofu: 30 minutes


NEXT STEPS

Want to put those marinades to the test? Read Thrill of the Grill.

Subscriber Highlight: Check out our meal ideas for tips on adding
some spice to your daily menu.

Ready to start losing weight?






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