There are still many good grilling days left this season! Something to try this season: a healthy rub or marinade. It’s a great way to add tons of flavor without tons of calories. A rub is mixture of spices and herbs that you spread or “rub” all over the meat. It can also be used for fish or veggies! A marinade is more of a liquid mixture that you have to let the meat soak in, which helps to break down the meat and make it more tender and juicy. Marinades, too, can be used with meats, fish or veggies. EatingWell.com has a collection of rubs and marinades that it suggests. Below are the more interesting ones that you might want to try.
Coffee Rub: Use on chicken thighs, duck, beef, lamb
About 1 cup; Active Time: 5 minutes; Total Time: 5 minutes
Ingredients
- 1/2 cup finely ground coffee
- 1/4 cup coarsely ground pepper
- 3 tablespoons kosher salt
Chili Spice Rub: Use on extra-firm tofu, shrimp, scallops, salmon, mahi-mahi, chicken, pork, beef, lamb
About 1 cup; Active Time: 30 minutes; Total Time: 30 minutes
Ingredients
- 4 dried New Mexico chilies
- 4 dried cascabel chilies
- 4 dried ancho chilies
- 1/2 cup cumin seeds
- 1/4 cup dried oregano
- 1/4 cup paprika
- 3 tablespoons kosher salt
Garlic Lover’s Rub: Use on extra-firm tofu, shrimp, scallops, salmon, mahi-mahi, chicken, duck, pork, beef, lamb.
About 1/4 cup; Active Time: 10 minutes; Total Time: 10 minutes
Ingredients
- 8 cloves garlic, minced
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons stone-ground mustard
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon freshly ground pepper
- 1/2 teaspoon freshly grated lemon zest
Pirate Marinade: Use on extra-firm tofu, salmon, chicken, duck, pork, beef, lamb
See notes and tips at www.eatingwell.com/recipes/pirate_marinade.html
About 2 cups; Active Time: 15 minutes; Total Time: 30 minutes
Ingredients
- 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
Preparation
- 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.
- Stir in soy sauce, vinegar, orange zest, orange juice, brown sugar, allspice, pepper, thyme, cloves, cinnamon and hot sauce. Let cool to room temperature.
- 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.
Note: Freezes well!
Mojito Marinade: Use on extra-firm tofu, shrimp, scallops, mahi-mahi, chicken, pork
See notes and tips at www.eatingwell.com/recipes/mojito_marinade.html
About 1 1/4 cups; Active Time: 10 minutes; Total Time: 10 minutes
Ingredients
- 2 shallots, peeled and trimmed
- 1/4 cup coarsely chopped fresh mint
- 1/4 cup rum
- 1 tablespoon freshly grated lime zest
- 1/2 cup lime juice
- 3 tablespoons honey
- 2 tablespoons canola oil
- 1 tablespoon kosher salt
Preparation
- Place shallots, mint, rum, lime zest, lime juice, honey, oil and salt in a food processor. Pulse until the shallots are finely chopped. Pour the marinade into a shallow baking dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4 to 8 servings) of your chosen protein.
There is just something about cooking outside that you got to love! If I didn’t live in Wisconsin, I’d grill out at least once every week. Do you use a rub or marinade when you cook out? What are some of your favorite grilling recipes?