NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
This big, bold marinade recipe was adapted from a local Vermont restaurant and caterer. We make it in huge batches and freeze the extras so we always have it on hand. Use on: Extra-firm tofu, salmon, chicken, duck, pork, beef, lamb (see Tip)
Makes 2 cups
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1/4 cup canola oil
1 medium onion, chopped
2 tablespoons chopped garlic
1/2 cup reduced-sodium soy sauce
1/4 cup red-wine vinegar
1/2 teaspoon freshly grated orange zest
1/4 cup orange juice
3 tablespoons packed brown sugar
2 teaspoons ground allspice
3/4 teaspoon freshly ground pepper
1/2 teaspoon dried thyme
1/2 teaspoon ground cloves
1/2 teaspoon ground cinnamon
5 dashes hot sauce
1. Heat oil in a large saucepan over medium-high heat. Add onion and garlic and cook, stirring, until translucent, about 2 minutes. Transfer to a medium bowl.
2. Stir in soy sauce, vinegar, orange zest, orange juice, brown sugar, allspice, pepper, thyme, cloves, cinnamon and hot sauce. Let cool to room temperature.
3. Pour cooled marinade into a shallow dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4 to 8 servings) of your chosen protein.
NUTRITION INFORMATION: Per 2 teaspoons: 19 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 89 mg sodium; 15 mg potassium.
(Based on Test Kitchen results, 2 teaspoons of marinade are absorbed per serving.)
0 Carbohydrate servings
Exchanges: free food
TIP: Follow the marinating times, cooking times and temperatures below for juicy, perfect grilling results.
EXTRA-FIRM TOFU
30 minutes to overnight
2-3 minutes per side
SALMON FILLET
30 minutes
3-5 minutes per side
CHICKEN BREAST boneless, skinless
2 hours to overnight
6-8 minutes per side; 165°F
CHICKEN THIGHS boneless, skinless
2 hours to overnight
6-8 minutes per side; 165°F
CHICKEN THIGHS bone-in, skinless
2 hours to overnight
15-25 minutes, turning occasionally; 165°F
DUCK BREAST boneless, skinless
2 hours to overnight
4-8 minutes per side; 150°F
PORK CHOPS bone-in, 3/4" thick
2 hours to overnight
3-4 minutes per side; 145°F
PORK TENDERLOIN
2 hours to overnight
14-16 minutes, turning occasionally; 145°F
FLANK STEAK
2 hours to overnight
6-8 minutes per side; 140°F for medium
STRIP STEAK bone-in, 3/4"-1" thick
2 hours to overnight
4-5 minutes per side; 140°F for medium
LAMB LOIN CHOPS
2 hours to overnight
5-6 minutes per side; 145°F for medium
*All cooking times based on medium-high grill temperature and cooking with the grill lid closed.
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