(Yield: 1 2/3 cups)
As a follow up to Cancer-Safe Grilling, marinating your meat, poultry and fish before grilling is key. Research suggests that marinating for at least 30 minutes helps reduce exposure to potentially cancer-causing chemicals. Acidic rubs and marinades (e.g., citrus- or vinegar-based) break down some of the muscle in the meat and may help reduce the number of HCAs formed. Some researchers think the marinade also forms a barrier that protects the meat from the heat.
The following marinade recipe tenderizes with the high acids from the rice wine vinegar + citrus and flavors your food in addition to being cancer-preventive. It contains less sweetener than the typical sweet teriyaki sauces. Sugary marinades increase the amount of charring. This Asian-inspired recipe is from the American Institute for Cancer Research, a non-profit organization and outstanding resource committed to research on diet, nutrition and cancer.
What’s In It…
- 3/4 cup hoisin sauce*
- 1/4 cup organic rice wine vinegar (unseasoned) or cooking sherry
- 1/4 cup sesame oil
- 1/3 cup orange juice, fresh squeezed
- 2 tablespoons minced fresh ginger root
- 2 tablespoons minced garlic
- 2 scallions, chopped
- 1 tablespoon honey
How It’s Made…
- In a medium bowl, whisk together all the ingredients.
- Pour over meat in a shallow container. Make sure all meat is submerged in marinade.
- Cover, and refrigerate for 2- 6 hours. When ready to grill, remove meat, and discard marinade.
Makes 8 servings.
Per serving: 66 calories, 4 g total fat (<1 g saturated fat), 9 g carbohydrates,
0 g protein, 0 g dietary fiber, 98 mg sodium.
NOTE: The nutrition analysis applies to the approximate amount you would consume, not the whole amount because of the need to discard used marinade.
Karen’s Fit Tip:
*Hoisin sauce can be high in sugar and sodium. Premier Japan-Organic, Gluten-Free Hoisin Sauce has 2 grams (1/2 teaspoon) of added sugar and 160 mg sodium per 1 tablespoon of hoisin sauce. Other brands contain up to 10 grams sugar per tablespoon and 530 mg sodium per tablespoon. Give it a try and tell me what you think!