Universal Marinade and Grilled or Roasted Meat and Vegetables

Updated:Apr 17,2014


 
Universal Marinate

Universal Marinade Grilled or Roasted Meat & Vegetables

Description

 

4 servings

About $3.26 per serving

Marinade

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

  1. 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

  1. 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)
  • Asparagus
  • Eggplant (sliced in to 1/8 inch discs)
  1. Place vegetables in large bowl and toss with ½ of marinade and pepper to taste.

If grilling:

  1. 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.
  2. Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes).
  3. Serve meat with vegetables.

If roasting in oven:

  1. Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat.
  2. Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes.
  3. 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.

Per serving:

Calories190
Total Fat6.5 g
Saturated Fat2.5 g
Trans Fat0.0 g
Polyunsaturated Fat0.5 g
Monounsaturated Fat2.0 g
Cholesterol37 mg
Sodium360 mg
Carbohydrates5 g
Fiber2 g
Sugars3 g
Protein27 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.

 


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