Do you find yourself cooking the same things over and over, with little variations to seasonings or flavors? A great way to add flavor to your favorite proteins, with the minimum amount of calories, is with marinades! Here are some starting points:
How? Start with a large plastic zip lock bag for easy clean-up or use any air-tight container.
What? Cut your protein of choice into similar sized pieces. This can be done with one or a combination of the following: skinless, boneless chicken breasts/thighs, trimmed flank steak, trimmed pork loin, trimmed pork chops, peeled and deveined shrimp, boneless and firm white fish filets, firm tofu, Portobello mushroom, eggplant, tempeh, paneer cheese, and seitan.
Where? Always marinate in the refrigerator to avoid any health hazards.
Time? Meats can be marinated overnight for up to 5 days, but seafood and vegetarian proteins are more delicate and need only 2 to 3 hours to pick up the flavors.
Here are three basic marinade recipes:
Tart and Tangy Balsamic
• 2 tbs balsamic vinegar
• 1 tbs of olive oil
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped garlic
• 1 tablespoon Worcestershire sauce
Orange Glaze
• 1 tbs reduced-sodium soy sauce
• 4 tbs orange juice
• 1 tbs sesame oil
• 1 tbs fresh ginger
• 1 tbs chopped garlic
Rosemary Lemon
• 2 tbs lemon juice
• 1 tbs chopped rosemary
• 1 tbs olive oil
• 1 tbs chopped garlic
Mix the ingredients in airtight container or bag along with 1lb (450g) of your protein of choice, and let those flavors have a party!
Rebeca Stevenson
Registered Dietitian and Nutrition Coach
Healthy Steps Nutrition
www.healthystepsnutrition.com
