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Marinades can significantly reduce the carcinogenic compounds formed
in grilling or cooking meats at high temperatures. Even marinating meat
for as little as 40 minutes seems to reduce these compounds by over
90 percent. It is not known specifically why marinades are so protective
but it may be due to the antioxidants found in the marinade ingredients
or the simple cooling effect of marinades on meat.
Marinades can be easily created by any cook. Every marinade contains
an acid, often an oil, and seasonings in the form of spices, herbs,
garlic, onions, chives, etc. The acid might be a type of vinegar, a
citrus juice, wine, or soy sauce. If you're in a hurry, a bottled oil
and vinegar salad dressing with spices can be an quick solution. Below
are a few examples of tasty marinades.
About 1/2 cup of marinade is needed for each 1 pound of food. It is
best to marinate meat in the smallest container possible so the meat
will be totally immersed in the marinade. You may need to stir or turn
the meat during the marinating process in order to have the liquid cover
all surfaces of the meat.
Mediterranean marinade - Great for beef or lamb or chicken kabobs.
1/2 cup
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olive oil |
1/4 cup
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lemon juice |
2 Tbs.
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chopped parsley |
1 tsp.
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salt |
1 tsp.
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crushed oregano |
1/2 tsp.
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pepper |
2
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garlic cloves, minced |
Shrimp marinade
1/2 cup
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pineapple juice |
2-4 Tbs.
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soy sauce |
1/2 cup
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canola oil |
Teriyaki marinade
| 1/2 cup |
light soy sauce |
| 5 Tbs. |
brown sugar |
| 1/4 cup |
water |
| 2 Tbs. |
vegetable oil |
| 1/2 tsp. |
minced fresh ginger (or ground) |
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