DAVENPORT, Iowa (KWQC) — Summer grilling is in full swing, and we want to help it have a tasty summer with tips and tricks on how to have the tastiest, healthiest marinade on the block.
For the marinade magic to happen, it takes more than just finding a few ingredients in your cupboard. Hy-Vee Registered Dietitian Nina Struss walks viewers through the key elements of a superstar marinade and shares some make-ahead tips for the perfect marinade for the grill. She also demonstrates a recipe for Mexican marinated chicken (see below).
Keys to “Marinade Magic”:
1. Always include an acid – Acidic ingredients help tenderize meat. Typical acids for marinades may include: Lemon or lime juice, wine, vinegar, yogurt, soy sauce or buttermilk.
2. Add Flavor Without Salt – A savory marinade or pickle can help boost the flavor after the protein is cooked. For a low-sodium approach, try using the following to enhance flavor: fresh or dried herbs, citrus zest, garlic, spices like red pepper flakes, or garlic/onion powder, onions greens or ginger.
3. Enhance Flavor (Further!) – Flavored oils and sauces like honey, sesame oil, mustard, or ketchup can help add moisture to your meat while giving it a boost of flavor. flavor.
4. Make sure the magic happens – Allow enough time for tenderness and flavor to occur is essential for a flavorful product.
A good rule to follow for protein time allocation includes:
- Chicken breast – 1 to 12 hours
- Chicken thigh – 1 to 24 hours
- Fish (fillet, steaks) – 30 minutes to 1 hour
- Pork chop and loin – 1 to 4 hours
- Shrimp – 15 to 30 minutes
- Steak (thin cut) – 4 to 6 hours
- Tofu – 30 minutes to 1 hour
Mexican marinated chicken (For 4 people)
- 1 lb Hy-Vee Boneless Skinless Chicken Breasts, cut into 1-inch pieces
- 1 cup plain fat-free Greek yogurt
- ¼ cup lime juice
- 4 teaspoons Hy-Vee chili powder
- 1½ teaspoon minced garlic
- 1 teaspoon ground Hy-Vee cumin
- ½ teaspoon dried oregano
- ¼ teaspoon Hy-Vee salt
- Assorted vegetables such as onions, zucchini, tomatoes, etc.
1. Place chicken in a large resealable plastic bag. Combine Greek yogurt, lime juice, chili powder, garlic, cumin, oregano and salt in a bowl. Pour over chicken; seal the bag and marinate in the refrigerator for 30 minutes. 2. Spray a cooking grate with nonstick cooking spray. Preheat charcoal or gas grill for direct cooking over medium-high heat. Drain chicken; discard marinade. Thread the chicken and, if desired, an assortment of fresh cut vegetables onto metal skewers. Grill 8 to 10 minutes or until chicken is done (165 degrees).
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