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The Best Marinade Recipes

The Best Marinade Recipes

The Best Marinade Recipes
the-best-marinade-recipes

Healthy eating by no means has to be boring! Try these delicious marinades next time you are cooking a piece of chicken, steak or fish. They will add flavour to your protein and turn your plain meal into a tasty one! 

Greek Marinade for Chicken

Total time: 10 mins + 30 mins marinating time
Serves: marinates 2 chicken breasts

Ingredients:

  • 2 tbsp olive oil
  • 50g plain yoghurt
  • Lemon, juiced, to taste
  • 1 garlic clove, crushed
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • Salt and pepper, to taste

Method:

1. Place all the ingredients in a small bowl and mix well to combine.
2. Place the chicken breasts in a dish and pour the marinade over them. Turn the chicken breasts over in the marinade and ensure that they are well coated on both sides.
3. Cover the dish with cling wrap and refrigerate for at least 30 minutes.
4. Remove from the fridge and cook on either a barbecue or a chargrill pan.

Soy and Ginger Marinade for Fish

Total time: 10 mins + 30 mins marinating time
Serves: marinates 1 fish fillet

Ingredients:

  • 3 tsp tamari or salt-reduced soy sauce
  • 1 ½ tbsp honey
  • 2 tsp rice vinegar
  • 1 cm piece of ginger, peeled, grated
  • 1 garlic clove, crushed
  • ¼ tsp sesame oil
  • ½ spring onion, finely sliced.
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Method:

1. Whisk together all the ingredients in a small bowl until well combined and the honey is dissolved.
2. Place the fish fillet in a dish and pour over the marinade. Turn the fish fillet over in the marinade and ensure that it is well coated.
3. Cover the dish with cling wrap and refrigerate for at least 30 minutes.
4. Remove from the fridge and cook on either a barbecue or a chargrill pan.

Balsamic and Rosemary Marinade for Steak

Total time: 10 mins + 24 hours marinating time
Serves: marinates 1 steak

Ingredients:

  • 60ml balsamic vinegar
  • 2 tsp olive oil
  • 2 tsp honey
  • 1 garlic clove, crushed
  • 1 tbsp fresh rosemary needles, roughly chopped
  • 1 pinch of black pepper

Method:

1. Whisk together all the ingredients in a small bowl until well combined and the honey is dissolved.
2. Place the steak in a dish and pour over the marinade. Turn the steak over in the marinade and ensure it is well coated.
3. Cover the dish with cling wrap and refrigerate for 24 hours.  Turn the steak over in the marinade once, halfway through the marinating time.
4. Remove from the fridge and cook on either a barbecue or a chargrill pan.
 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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