Make a Marinade

 

           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 HCAs—in some cases, as much as 92 to 99 percent.

           Scientists aren’t sure exactly 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 juice, herbs, spices and olive oil all seem to contribute to the prevention of HCA formation.

           About a half-cup of marinade is needed for every pound of food, although large pieces may 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.

 

Classic Marinade

 

1/2 cup rice or white wine vinegar

1 Tbsp. canola oil

1/4 cup finely chopped onion

1 small bay leaf

2 sprigs fresh rosemary, thyme or oregano (or 1/2 tsp. dried)

2 cloves garlic, finely minced

 

For grilling:

           Assorted vegetables, sliced into thick rounds (such as eggplant, zucchini, summer squash, bell peppers, mushrooms or red onion)

           Lean meat, skinless poultry, fish or firm tofu cut into 2-inch cubes or chunks

 

Directions:

           In bowl, combine marinade  ingredients until well blended.  Add food to be grilled and turn several times until all sides are coated.  Cover and refrigerate for at least 30 minutes, occasionally turning food so that marinade is evenly distributed.  Drain and discard marinade.  Thread  skewers with vegetables, meat 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.

Enjoy!   Lynne