Skinny Marinades

Marinades are a great way make your grilling flavorful and unique. But watch out, making so-called “healthy” marinade can increase the fat in your diet faster than you think! Since most marinades call for lots of olive oil or vegetable oil, they are surprisingly high in fat.

But there are ways to skimp on the fat and pack the flavor in. Start with my favorite fat-free staples to create a flavor combo that isn’t based on oil. Simply add one tablespoon of the suggested type of oil plus the marinade mix for two pounds of meat or fish.

Orange Juice Concentrate

• Mix two tablespoons of orange juice concentrate with a teaspoon of two of more add-ins: chopped fresh rosemary, balsamic vinegar, chopped fresh cilantro/parsley, chopped garlic, chopped capers, worcestershire sauce, fresh grated ginger
• Choose one tablespoon of oil to mix in: olive, canola, or vegetable oil

Soy sauce

• Mix two tablespoons of reduced-sodium soy sauce with with two teaspoons of two of more add-ins: fresh ginger, fresh chopped garlic, minced onions, peanut butter, miso paste, rice wine/apple cider vinegar, orange marinade, minced cherry peppers, chopped jalapeno, chopped thai basil
• Choose one tablespoon of oil to mix in: sesame, olive, canola, or vegetable oil

Tomato paste

• Mix one tablespoon of tomato paste with one tablespoon of water. Stir in two teaspoons of two of more add-ins: orange zest, garlic, fresh chopped basil, oregano, lemon juice, cinnamon, unsweetened cocoa powder, sesame seeds, cilantro
• Choose one tablespoon of oil to add to the mix: olive, canola, or vegetable oil

Plain fat-free yogurt

• Mix 1/4 cup yogurt with two teaspoons of two of more add-ins: ground cumin, ground mild or hot chili - lemon juice, parsley, basil, garlic, citrus zest, tomato paste
• Choose one tablespoon of oil to add to the mix: olive, canola, or vegetable oil

Mustard

• Mix one tablespoon of mustard with two teaspoons of two of more add-ins: honey, minced garlic, minced thyme, minced rosemary, brown sugar, agave
• And add two tablespoon of: balsamic or apple cider vinegar, or any citrus juice, chopped black or green olives
• Choose one tablespoon of oil to add to the mix: olive, canola, or vegetable oil

The Basics of Marinating

I like to use a plastic zipper lock bag for easy clean-up, but you can always use any air-tight container. Use skinless, boneless chicken breasts, flank steak, trimmed pork loin, trimmed pork chops, peeled, deveined shrimp, or boneless fish filets. Meats can be marinaded overnight, but shrimp and fish are more delicate and need only 2 to 3 hours to pick up the flavors from your marinade. If you plan on using acids in your marinade (like vinegar and citrus), they tend to “cook” seafood so I don’t recommend leaving them overnight. You can always opt to add the citrus to your seafood right before popping it onto the grill if you want to preserve the texture and taste. Remember to always marinate in the refrigerator to avoid any health hazards, especially in the hot summer months.

Related Posts

• Find out if your grilling recipes are as healthy as you think.
• Cooking or grilling with fresh herbs can add health benefits you might not know about.
• Add fresh salsas to your grilling favorites and make it a party.

Related Recipes

• If you love jalapenos, this grilled flank steak will hit the spot.
• Don’t leave out the vegetarians at your next cook out. Serve Grilled Miso Eggplant.
• Grilled chicken caesar salad is a great way to use left-over chicken from your barbeque.
• Pack in a serving of fruit next time you grill and add grilled mango to the menu.