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 Summertime is here and the grill can be the best place to do your cooking. By choosing foods that are low in fat, high in nutrients and full of flavor you can make sizzling meals that are also healthy by using marinades.
Let’s start with flavor. There are two methods of flavoring meats. Marinades and rubs. A good marinade contains ingredients such as oils, juices, spices, herbs, and if preferred (but not necessary) salt. A rub, consists primarily of spices and herbs.
Most marinades are naturally acidic depending on the ingredients you choose. Ingredients like juices and vinegars cause this characteristic which breakdown protein chains in meat. It’s the acidity, as well as a prolonged immersion (3 – 4 hours minimum) that tenderize and carry the flavor into the food. Oil is the main marinade component that contributes to juiciness by holding in and reducing moisture loss during cooking.
A dry marinade, also called a “dry rub,” consists of grounded herbs and spices that are actually rubbed directly on the meat. Unlike a marinade, you can start grilling the food directly after preparation but you will not achieve the same depth of flavor as a marinade.
In general, grilling is a healthier way to cook because the grease drips off the meat. Also, tasty herbs and spices can replace salt which leads to a healthier meal. Finally, many people do not know that a marinade containing olive oil or citrus juices can reduce the formation of carcinogens by as much as 99%.
Marinade Ingredients |
- 2 cups of your favorite beer or ginger ale
- 1 ½ Tbs Kosher salt
- ½ cup olive oil
- ¼ cup hot sauce
- 1 tsp cayenne pepper
| - ½ cup vinegar
- 1 Tbs horseradish
- 1 tsp onion powder
- 1 tsp garlic powder
- 2 Tbs lemon juice
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Stir all ingredients together and marinate steak in the refrigerator for 2-6 hours or it can be left overnight in the refrigerator. You can also use the marinade to baste your steak while cooking.
Dry rub |
- 1/8 tsp cayenne
- 1/4 tsp paprika
- 1/4 tsp garlic powder
| - 1/8 tsp cumin
- 1/8 tsp chili powder
- 1/8 tsp sugar
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