How to choose leaner red meats
Add distinctive, global flavors
Easy prep:
No need to ruminate! Tap or Click to reveal the 4 basic components to any marinade:
Going for leaner cuts & poultry for a happier, healthier heart? You can fatten up the flavor.
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Make marinade in self-sealing plastic bag.
Crank the pepper grinder a few times + 1/2 teaspoon salt
(Go light to limit sodium).
Salt & pepper
(1/2 part).
Lemon or citrus juice,
wine or vinegar.
(Tenderizes meat & poultry)
Use 1-2 tablespoons.
Acid (1 part).
Choose based on meal style.
(Be generous for bolder flavor) Use 1-4 tablespoons.
Herbs & spices
(1-2 parts).
Oil
(1 part).
Extra virgin olive oil.
(heart-healthy choice)
Use 1-2 tablespoons
• Seeded, diced chilies
• Oregano
• Cumin
• Garlic
From Mexico, Pacific Rim
or Middle East:
• Balsamic vinegar
• Garlic
• Basil
• Tarragon
• Thyme
• Shallots, chopped
For a Continental flavor:
• Yogurt, plain & unsweetened
• Ginger, freshly grated or minced
• Cloves
• Turmeric
From India,
a curry marinade:
From the Orient:
• Cinnamon
• Cumin
• Garlic
• Cayenne
• Red wine vinegar
• Ginger, freshly grated or minced
• Star anise
• Sesame seeds
• Lime zest
• Fish sauce
• Hot pepper sauce
• Sesame oil, a drop or two
• Cilantro or mint, chopped & fresh
For a red or white wine marinade:
• Wine (1 part)
• Broth (2 parts)
• Tarragon
• Thyme
• Bay leaves
• Garlic
• Onion
• Tomato paste
Remember: Small tweaks in seasoning = big impact on flavor.
Pork: loin, center-cut roasts or chops
Beef: round, rump, sirloin, tenderloin
Lamb: sirloin, leg, cutlets and sirloin chops
Add meat & seal.
Turn bag over several times to coat.
Refrigerate for 10 minutes – 24 hours, depending on recipe.
in 4 Easy Steps
© 2018 Cleveland Clinic
