About $3.26 per serving
3 tablespoons low-sodium soy sauce
2 tablespoons white or apple cider vinegar
3 cloves garlic (or 2 teaspoons)
1 tablespoon fresh grated ginger
1 tablespoon extra virgin olive oil
- Combine all ingredients except oil in a bowl and whisk together. Slowly drizzle in oil, whisking continually to form an emulsion. (optional – you can also combine all ingredients in a food processor if you have one)
NOTE: this universal marinade is great on any type of meat and vegetables. To save time consider doubling the recipe and keep on-hand in the refrigerator.
MAKE TO TASTE: You can also make the marinade suit your palette: If you like zesty or citrus add a tablespoon of lemon or orange juice. If you like spicy add a teaspoon of red pepper flakes.
Roasted Meat and Vegetables
4 (4 oz) flank or sirloin steaks, boneless skinless chicken breasts, or pork chops – all visible fat removed
- Add meat to ½ of marinade and marinate at least 2 hours or overnight in refrigerator
Mix and match 3-4 of the following (whatever is in-season and/or on-sale) to make a total of about 4 cups:
- Yellow squash (sliced lengthwise ¼-1/8 inch thick)
- Zucchini (sliced lengthwise ¼-1/8 inch thick)
- Portabella mushroom
- Bunch green onions
- Bell pepper, any color (seeded, cut into thick wedges)
- Eggplant (sliced in to 1/8 inch discs)
- Place vegetables in large bowl and toss with ½ of marinade and pepper to taste.
- Prepare grill to high-heat. Grill meat to desired doneness (5-10 minutes per side). Let meat rest for 10 minutes to let juices redistribute before serving.
- Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes).
- Serve meat with vegetables.
If roasting in oven:
- Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat.
- Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes.
- Remove meat from oven, let stand. Turn oven to low-broil and broil vegetables 3 minutes or until browned.
TIP: Go Vegetarian for a night and serve roasted vegetables over brown rice.
|Total Fat||6.5 g|
|Saturated Fat||2.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||2.0 g|
Dietary Exchanges: 1 vegetable, 3 lean meat
Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.