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 citrus juices and flavors your food in addition to being cancer-preventive. This citrus marinade is from the American Institute for Cancer Research, a non-profit organization and outstanding resource committed to research on diet, nutrition and cancer.
(Yield: 1.5 cups)
What’s In It…
- 1 cup orange juice
- 1/4 cup lemon juice
- 1/4 cup lime juice
- 2 cloves garlic, minced
- 1 teaspoon ground coriander
- 1 teaspoon lemon-pepper seasoning
How It’s Made…
- Mix all ingredients together in large, wide and shallow non-metal casserole dish or mixing bowl.
- Add food to be grilled and turn to coat all sides. Cover and refrigerate for 1-6 hours. When ready to grill, remove meat, and discard marinade.
Makes 4 servings.
Per serving: 19 calories, 0 g total fat (0 g saturated fat), 5 g carbohydrates,
0 g protein, 0 g dietary fiber, 0 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.