The Benefits of Marinating

One of the most effective ways to reduce the formation of cancer-causing compounds in grilled meats, poultry and fish is to marinate foods before grilling. Studies have shown that even briefly marinating foods is effective in reducing the amount of heterocyclic amines (HCAs), in some cases as much as 92 – 99 percent.

Scientists aren’t exactly sure what causes this effect. A marinade may act as a “barrier”, keeping flames from directly touching the meat. Or, the protective powers may lie in the ingredients of a typical marinade. Vinegar, citrus juices, herbs, spices, olive oil and safflower oil all seem to contribute to the prevention of HCA formation.

Approximately ½ cup of marinade is needed for every pound of food, although large pieces many need more to adequately cover the food’s surface. Total immersion is not necessary, but the food should be turned occasionally, so that all surfaces will be in contact with the marinade long enough to benefit. Use a non-metal container or a sturdy, re-sealable plastic bag to hold the marinating foods.

Recipe: Classic Marinade

Ingredients:
½ cup rice or white wine vinegar
1 tbsp. canola oil
¼ cup finely chopped onion
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or ½ tsp. dried)
2 cloves garlic, finely minced
½ tsp. freshly ground black pepper
Assorted veggies, sliced into thick rounds
Lean meat, skinless poultry, or firm tofu cut into 2-inch cubes

Instructions:

1. In bowl, combine marinade ingredients until well blended.
2. Add food to be grilled and turn several times until all sides are coated.
3. Cover and refrigerate for at least 30 minutes, occasionally turning food so that marinade is evenly distributed.
4. Drain and discard marinade.
5. Thread skewers with vegetables, meat, poultry or tofu. Grill, turning often to prevent charring.

NOTE: It is best to make separate skewers for meat and vegetables, since cooking times will vary. If desired, make additional marinade for basting. DO NOT BASTE WITH USED MARINADE.

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