Marinades

 8 Easy Healthy Chicken Marinade Recipes (Whole30 Paleo Keto) • Tastythin

Healthy Steak Marinades (5 Recipes) • Tastythin

13 Easy Tasty Fish Marinades (ultimateperformance.com)

5 Easy Pork Marinades - Gimme Some Oven

Pork Chop Marinades - Six Easy Homemade Flavors (andianne.com)

Pork Tenderloin in Marinade

 This recipe is from Le Creme de la Crumb. The instructions are for grilling the meat, but it was getting dark so I cooked it in the oven at 450 instead. It still came out very good, so either is an option.

• 1.5-2.0 pounds pork tenderloin (I think mine was 1.5 AND I bought a pork loin (not tenderloin) by mistake but it was still good)
• juice of half a lemon (I used 1 T bottled lemon juice)
• 2 t minced garlic
• 1 t Italian seasoning
• 0.25 C olive oil
• 0.5 t salt
• 0.125 t (1/8) cracked black pepper
• 2 t dijon mustard
• 2 t honey

Pat tenderloin dry with a paper towel.

Mix marinade ingredients and pour half in ziplock bag with meat

Marinate for 30 minutes

Roast or grill for 20 minutes or until thermometer reads 145 degrees, turning at least once and basting during cooking.

Let sit for about 10 minutes before slicing.

Peach Barbecue Chicken

I won't be winning any awards for my photography. I got this recipe from Six Sisters Stuff. The only thing I am tweaking is the amount of ginger. Their recipe called for a tablespoon, but I am going to cut that in half. It tasted fine on the chicken, but the sauce by itself was too gingery for me. I marinated it for almost 24 hours. They suggested oiling the grill and I forgot, but it didn't stick at all.

These amounts are for the marinade. I made another half of a batch for basting while grilling.

• 1/2 cup peach preserves (3/4)
• 1 Tablespoon vinegar (1.5)
• 1 Tablespoon ground ginger (1.5)
• 1/2 teaspoon salt (3/4)
• 1/4 teaspoon pepper (3/4)
• 3/4 cup barbecue sauce (+ 1/3)
• 4 boneless skinless chicken breasts

Mix marinade ingredients in a microwave proof dish. Microwave for 30 seconds, stir, and another 30 seconds, stir. Marinade chicken for up to 24 hours (the longer the better).

Grill, turning every four minutes until done, basting with fresh marinade.

Lemon Herb Chicken

2-3 large or 6 small boneless skinless chicken breasts

marinade (cut in half for four chicken breasts)

1/4 C vegetable oil
1/4 C lemon juice
3/4 t seasoned salt
3/4 t paprika
3/4 t basil
3/4 t thyme

mix and marinate chicken for an hour or two 

grill or bake on sheet pan in 400 degree oven.

(if using small chicken breasts, bake for 10 minutes per side)

London Broil

Flank Steak (top round)

Marinade:

1 clove garlic, minced
1 t salt (or less)
3 T soy sauce (low sodium)
1 T ketchup
1 T oil
1/2 black pepper
1/2 t oregano

mix marinade
score meat
rub on marinade
refrigerate 5-6 hours
grill about 15 minutes, turning once

Marinades

From the free measuring cup that came with a bottle of Lea & Perrins Worcestershire sauce

Tangy Beef Marinade:

1/4 C olive oil
1/4 C red wine vinegar
1/2 C Lea & Perrins Worcestershire Sauce
fresh ground pepper

Chicken Marinade:

1/3 C olive oil
1/3 C lemon juice
1/3 C Lea & Perrins Worcestershire Sauce
1/2 t ground ginger

Vinaigrette Dressing

1/6 C Lea & Perrins Worcestershire Sauce
1/6 C vinegar
2/3 C olive oil
1 t dijon mustard
salt & pepper

Honey Grilled Chicken Breasts

photo source

This recipe comes from Spark People and was pretty tasty.

Marinade:

1/4 C orange juice (this called for fresh, I used Florida's Natural that comes in a carton)

3 T honey

2 T fresh lemon juice (I did use fresh this time)

2 T soy sauce (I used low sodium because of my water retention issues)

1 T peeled and minced fresh ginger (I used 1/8 t ground ginger)

1 T minced garlic

salt and freshly ground black pepper to taste (threw in some ground pepper only)

stir above ingredients together and marinate 6 boneless, skinless chicken breast halves

Grill until done

What I liked:

I am not going to lie, it is an adjustment to get used to the lack of salt, but this recipe was tasty even without it.  Of course there was some sodium provided by the soy sauce; as I posted earlier, even low sodium soy sauce is loaded with sodium.

Because there is no oil in this marinade, there was no flare up on the grill, and the chicken browned nicely.

Enough juice came off the chicken that it helped flavor the rice that I served with it.

About the rice and getting used to low/no sodium:

I thought I would beat salt at it's own game. I sauteed a mixture of brown and white rice in a teaspoon of olive oil with some very finely chopped onion (to fool my kid). Then I poured in the water and shredded a carrot and threw that in, covered and cooked for 35 minutes.  Blah, it was tasteless.  But then I got used to it, and kind of mixed my zucchini in with it. And it was passable.

See here is the thing. I have two more weeks on my diuretic, and then I have to see if I can control the water retention on my own with diet. Now I do not think that I took in a ridiculous amount of sodium before, at least not compared to everyone I know. So I suspect that my body is a bit inefficient at filtering the sodium. And I suspect that I will have to be pretty strict to be able to stay off medication. So I would rather not add sodium to foods and learn to live without it and let my taste buds adjust.

I am also a simple kind of gal. A very busy simple kind of gal. There is so much swimming around in my head at any given moment that I don't need any more crammed in there kind of gal. I bought one DASH diet cookbook, but I need SIMPLE EASY NO MORE THAN 5 INGREDIENTS kind of recipes. So, if I can learn to enjoy a plain rice, perhaps cooked with a vegetable or two thrown in, I will be very happy.

So I am not dismissing my rice recipe. Perhaps it is me that needs to be adjusted.

London Broil

One of my pet peeves is that there are numerous names for a cut of meat, and in the case of London Broil, well, that is the name of the recipe, not the cut of meat.  It is often referred to as flank steak.  My supermarket calls it top round.  Or maybe they are two different cuts of meat, but if that is the case, both can be used for London Broil.  Ugh.

Anyway, the top round was on sale  this week.  And it is such an inexpensive cut of meat and so good, I have no idea why I do not buy it more often.  My family loves it as much as any other steak.  It is lean, and really tasty.  Well the tastiness comes in part from the marinade, which is what I am sharing here.

This recipe comes from Allrecipes.com.  Here is the link.

Delicious London Broil

(this photo is from google images, although my steak looked like this)

Marinade:

1 clove garlic, minced (I just crush mine)
1 tsp salt (next time I will cut back on this - even with using low sodium soy sauce my son thought it was a little too salty)
3T soy sauce (I recommend low sodium, otherwise omit some of the salt)
1T ketchup (remember when it was called catsup?  when did it change?)
1T vegetable oil (I used canola)
1/2 tsp ground black pepper
1/2 tsp dried oregano

flank/top round/whatever steak  (the recipes calls for 4 pounds, my piece was only abt 2.24 pounds but I still made the same amount of marinade)

Score top and bottom of steak about 1/8 deep with a knife

Mix marinade ingredients, rub into steak

Wrap steak in aluminum foil (or put in a plastic bag, or in a covered dish...however you marinate your meat, I don't think it really matters)

Refrigerate for 5-6 hours  (I never think about dinner until late in the day, so I did not marinate it for that long, maybe two hours, but it was still very good)

Grill for about 15 minutes or until desired doneness, flipping once.

This was a big winner, as everyone loved it.  I served it with baked potatoes, green beans, and mushrooms and onions sauteed in butter and soy sauce.  Yum.