Marinating meats, vegetables and even fruits isn’t difficult, but it tastes so good you would think it were. Marinades have been used for years not only for their flavor but also to preserve and tenderize foods. Now research also suggests marinades may discourage the formation of cancer-causing agents in charcoal-grilled meats.

There are three main types of marinades. Those containing vinegar, wine, tomatoes or citrus juice are acid-based marinades. Italian dressing is one example and has the added benefit of being very low in sodium. Use these marinades with meats or vegetables, but keep marinating time to about two hours or meats might dry out.
Enzyme marinades use the natural enzymes in kiwi, raw pineapple, papaya, honeydew melon and figs to flavor and tenderize meats. Again, limit marinating time to about two hours or meats can become mushy. The last type is referred to as a dairy marinade, using primarily buttermilk and yogurt. The calcium in these foods is a true tenderizer without adding extra fat or sodium.

Here are some other tips:

Marinate foods in glass dishes or plastic bags. Aluminum or aluminum foil can create off flavors in your foods.

Make sure you marinate foods in the refrigerator, and never reuse your marinade for other foods or to brush on the food during grilling to prevent the spread of bacteria.

Thinner cuts of meat marinate more quickly, requiring only about two hours. Less tender cuts of meat may require marinating overnight.

Use 1 to 2 cups of marinade for each 1-1/2 to 2 pounds of meat you are preparing.

Keep foods covered tightly, or if using a plastic bag, squeeze the extra air out of the bag.

Plan ahead. Place meats in a freezer bag with a marinade and freeze for future use. The meat will marinate while it thaws.

Sesame Ginger Chicken

4 boneless chicken breast halves, skinned

2 tablespoons water

1/4 cup low-sodium soy sauce

1/2 teaspoon ginger

1 tablespoon dried onion flakes

1 tablespoon sesame seeds

1 clove garlic, minced

Place chicken in a bowl or plastic bag. Combine soy sauce and remaining ingredients in a small bowl; pour over chicken. Cover or seal and marinate in the refrigerator 2 to 4 hours, turning occasionally. Remove chicken from marinade. Grill chicken over medium-high heat for 5 minutes; turn and continue cooking until done.

Makes 4 servings.

Nutrition information per serving: 170 calories, 4.2 grams fat, 210 milligrams sodium,

2 grams carbohydrates.

Joan Kortbein is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians.

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