It’s hard to imagine summer without the sweet aroma of barbecue sauce-smothered meat cooking on a backyard grill. While marinades definitely make protein taste great, the packaged varieties are typically void of any healthy nutrients. This summer, toss the bottled steak sauce, put on your chef hat, and mix up the homemade variety. Not only will a sauce made from scratch add flavor without excess calories or fat, but the right recipe may also cut down on the potentially cancer-causing substances that form in meat cooked over an open flame.
Previous research found that marinades that contain herbs such as rosemary, oregano, thyme, mint, and sage help minimize the number of potentially carcinogenic compounds that form in meat when it’s grilled. Now, more recent research published in the Journal of Agricultural and Food Chemistry reveals that marinating meat in beer before throwing it on the grill can also reduce cancer-causing chemicals called polycyclic aromatic hydrocarbons (PAHs).
Don’t have any sauce recipes up your sleeve? No problem. We’ve teamed up with some of America’s top chefs to bring you mouthwatering, healthy marinades that all contain ingredients that help keep you healthy.
5 Hot Dogs That Aren't Too Hard on Your Body>>>
Serve with: Chicken or pork tenderloin (covers 1 1/4 pounds of meat)
Recipe courtesy of: Rocco DiSpirito, nutrition consultant for ABC's Extreme Weight Loss and New York Times bestselling author of The Pound a Day Diet
● ¼ cup plus 2 tablespoons grated fresh pineapple
● 2 tablespoons monk fruit sweetener (such as Lakanto)
● ¼ cup stout (such as Guinness)
● 1 tablespoon reduced-sodium, gluten-free soy sauce (such as San’J)
● 2 teaspoons freshly squeezed lemon juice
● Freshly ground black pepper and salt, to taste
1. Mix the pineapple and monk fruit together in a small bowl until the monk fruit has dissolved.
2. Add the remaining ingredients and a few cranks from the peppermill.
3. Marinate portions of meat cut into 5-ounce portions for 1-6 hours. Season with salt and grill while brushing with remaining marinade.