Rubs and Marinades

Rubs

Use rubs on lean cuts of beef, pork, chicken, fish, or tofu  to add flavor.  To apply the rub, simply cover the outside surface with the seasoning blend prior to cooking.  Flavors usually become more pronounced the longer the seasoning mixture is on the food.

Citrus-Herb  Rub

1 ½ tsp. grated lemon, lime or orange peel (or use ½ tsp dry)
1 tsp. Dried cracked rosemary leaves
¼ tsp. each  dried thyme leaves and coarse grind black pepper
½ tsp dry garlic powder or dry minced garlic

Combine all ingredients.  Store in airtight container.  Shake before using to blend. 

Rub Combos to Try on Your Own

Experiment and make up your favorite blend of herbs and seasonings.  You don't even need a recipe try flavors that taste good together to you.  Here are some ideas:  If you like spicy add cayenne or crushed red pepper flakes.

Citrus:
Combine grated lemon, orange or lime peel (or a combination) with minced garlic, or garlic powder and cracked black pepper

Lemon Pepper-Garlic:
Combine garlic powder, and salt free lemon pepper

Italian:
Combine dried Italian seasoning or oregano, basil and rosemary with minced Italian parsley and garlic powder.  Use fresh herbs if desired.

Herb:
Combine fresh or dried parsley, marjoram, thyme, rosemary  and basil.

Marinades

Allow about ¼ to ½ cup marinade for each 1 to 2 pounds of food.   Place in re-sealable plastic bag along with item being marinated and turn it over occasionally during marinating so that all sides are equally exposed to the marinade.  You can marinate 15 minutes to 2 hours for flavor but to tenderize at least 6 hours.  Discard used marinade.  If you bring it to a full boil for at least one minute you can use it as a sauce or to brush on cooked item.

Citrus Ginger Marinade

¼ cup fresh lemon or lime juice
2 Tbsp. chopped chives
1 ½ Tbsp. reduced-sodium soy sauce
1 Tbsp. canola oil
¾ tsp. grated fresh ginger

Combine all ingredients.  Store in airtight container.  Shake before using to blend. 

Red Wine Marinade

1/3 cup red wine (not cooking wine, which is high in sodium)
2 Tbsp. canola oil
2 Tbsp. red wine vinegar or cider vinegar
1 Tbsp. Dijon-style mustard
1 tsp garlic, minced
1 tsp. dried Italian seasoning
¼ tsp. coarse grind black pepper

Combine all ingredients, stirring until well blended.  Makes about ½ cup.

Search for more Heart Healthy Recipes.

Smart 4 Your Heart

Smart 4 Your Heart is the ultimate guidebook that has gathered the most complete and current information into one source, guiding you through your journey toward achieving a healthy heart. Author Margaret Pfeiffer, MS, RD, CLS is a clinical dietitian with ProHealth Care's Regional Heart & Vascular Center.

Learn more & order your own copy of Smart 4 Your Heart.

 Please see third-party disclaimer.