Recipes
July 14, 2016

Recipes: Quick & easy marinades

by marinades

Use these tasty marinades to flavor meat, poultry, seafood and veggies.

 

Looking for a delicious way to bring bold flavors to all of your grilled favorites? Check out some of our mouth-watering marinades and our helpful marinating guide.

 

Sweet Soy Marinade

Servings: 16
Serving Size: 1 tablespoon

This slightly sweet marinade is perfect for adding an Asian flair. It is delicious on salmon filets and complements grilled pineapple for a healthy and summery dessert.


Ingredients:
½ cup low-sodium soy sauce
¼ cup honey
¼ cup orange juice
1 teaspoon sesame oil


Directions:

  1. Mix together soy sauce, honey, orange juice and sesame oil.
  2. Place in an airtight container and store in the refrigerator, or use immediately as a marinade for meat, poultry, seafood, vegetables and more.


Nutrition Facts per Serving (1 tablespoon):
18 calories, 0 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 324 milligrams sodium, 5 grams total carbohydrate, 0 grams dietary fiber, 5 grams sugars, 1 gram protein


Source:
Stacey Kendrick’s Kitchen

 

Cilantro Lemon Marinade

Servings: 24
Serving Size: 1 tablespoon

This tangy marinade is ideal for chicken and can double as a tasty salad dressing. Use this marinade for vegetables or lean protein that will be included in a Mexican-inspired dish.


Ingredients:
1/3 cup extra virgin olive oil
2 tablespoons water
½ lemon, juiced
1 tablespoons red wine vinegar
2 teaspoons minced garlic
1 bunch cilantro, rinsed
1 teaspoon honey
¼ teaspoon salt


Directions:

  1. Add olive oil, water, lemon juice, red wine vinegar, minced garlic, cilantro, honey and salt to a blender. Puree until smooth.
  2. Place in an airtight container and store in the refrigerator, or use immediately as a marinade for meat, poultry, seafood, vegetables and more.


Nutrition Facts per Serving (1 tablespoon):
15 calories, 3 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 28 milligrams sodium, 1 gram total carbohydrate, 0 grams dietary fiber, 0 grams sugars, 0 grams protein


Source:
The Creative Bite

 

Balsamic Honey Mustard Marinade


Servings: 14
Serving Size: 1 tablespoon

This sweet ‘n’ salty marinade contains a hint of heat is fantastic on chicken or pork chops.


Ingredients:
¼ cup balsamic vinegar
¼ cup honey
2 tablespoons Dijon mustard
1 tablespoon sriracha (or to taste)
1 tablespoon low-sodium soy sauce
2 cloves garlic, minced


Directions:

  1. Mix together balsamic vinegar, honey, Dijon mustard, sriracha, soy sauce and garlic.
  2. Place in an airtight container and store in the refrigerator, or use immediately as a marinade for meat, poultry, seafood, vegetables and more.


Nutrition Facts per Serving (1 tablespoon):
27 calories, 0 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 120 milligrams sodium, 6 grams total carbohydrate, 0 grams dietary fiber, 6 grams sugars, 0 grams protein


Source:
Closet Cooking

 

Don’t forget!

Be sure to dispose of leftover marinades. Marinade that has been used on raw meat, poultry or seafood could contain bacteria that could potentially lead to foodborne illness.

 

Marinating guide

Approximate marinating times:

5 minutes:

  • Scallops

10 minutes:

  • Softer vegetables (e.g., broccoli, greens, tomatoes)

15-30 minutes:

  • Fish
  • Shrimp

30 minutes:

  • Extra-firm tofu
  • Salmon

30 minutes to 2 hours:

  • Semi-hard vegetables (e.g., asparagus, green beans, peppers)

30 minutes to overnight:

  • Hard vegetables (e.g., beets, carrots, potatoes)

2 hours to overnight:

  • Chicken breast/thighs (boneless, skinless)
  • Duck breast
  • Flank /strip steak
  • Lamb loin chops
  • Pork chops/tenderloin

 

Lindsay MacNab, MS, is a soon-to-be registered dietitian, health nut and deep dish pizza addict from the wonderful windy city of Chicago. She was born and raised in the Chicago suburbs and received both her bachelor’s and master’s degree in Diet & Exercise from Iowa State University. She was a 2015-2016 dietetic intern at Vanderbilt University Medical Center. Following her internship, Lindsay aspires to combine her passion for nutrition, writing and health and wellness into a nutrition communications career that she will love for a lifetime.

Summer, Dinner

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