4 easy rubs and marinades add flavor without fat

Red Wine Marinade
Red Wine Marinade

Warm weather (and even cold weather) inspires us to cook on the grill. Who wants to make the house hotter than it has to be?

To add flavor to meats, poultry, seafood and veggies without adding fat or calories, try simple, healthy rubs and marinades to ensure tasty, juicy results.

Sure, you can turn to store-bought versions (which we sometimes do when we're pressed for time), but for more reliably tasty results, we like to make our own.

Though they are both used to enhance flavor, rubs and marinades are quite different; either can be the first step in many delicious, healthy grilling recipes.

Marinades

Marinades are liquid mixtures that normally include some sort of acid, like wine or vinegar, plus oil and herbs or spices. Besides making food more flavorful, the acid breaks down the muscle tissue, which makes it more tender and moist. (Marinating time varies depending on how delicate or tough the food is-consult EatingWell's marinating and grilling guide to figure out the timing for your meal.)

Two healthy marinade recipes to try:

Mojito Marinade
Makes about 1 1/4 cups

A brightly flavored marinade inspired by the refreshing Cuban cocktail made with rum, lime juice and fresh mint muddled with sugar. This marinade works well with chicken or pork, seafood or extra-firm tofu.

2 shallots, peeled and trimmed
1/4 cup coarsely chopped fresh mint
1/4 cup rum
1 tablespoon freshly grated lime zest
1/2 cup lime juice
3 tablespoons honey
2 tablespoons canola oil
1 tablespoon kosher salt

Place shallots, mint, rum, lime zest, lime juice, honey, oil and salt in a food processor. Pulse until the shallots are finely chopped. Pour the marinade into a shallow baking dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4 to 8 servings) of your chosen protein.

Red Wine Marinade
Makes 3 cups

A simple classic marinade perfect paired with chicken, beef, lamb or duck. You can vary the flavor depending on what kind of red wine you choose.

2 cups red wine
1 small onion, diced
2 3-inch strips orange zest
2 sprigs fresh rosemary, coarsely chopped
2 tablespoons red currant jelly
1 teaspoon kosher salt
1 teaspoon freshly ground pepper

Combine wine, onion, orange zest, rosemary, jelly, salt and pepper in a medium bowl. Pour the marinade into a shallow baking dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4 to 8 servings) of your chosen protein.

Also try:

Pirate Marinade

Rubs

Coffee Rub
Coffee Rub

Rubs are combinations of herbs and spices that you rub (thus the name) all over meat, fish, vegetables or whatever you choose. They're known as "dry rubs" when they contain only dry ingredients like spices, or "wet rubs" when they include wet ingredients like oil, mustard or fresh garlic. Rubs also create a protective layer around food that slightly insulates it from the direct heat of the grill and therefore helps keep it moist.

Two healthy rub recipes to try:

Coffee Rub
Makes about 1 cup

Slightly exotic, this rub yields toasty undertones that pair well with dark meats, such as chicken, duck, beef and lamb.

1/2 cup finely ground coffee
1/4 cup coarsely ground pepper
3 tablespoons kosher salt

Mix coffee, pepper and salt together in a small bowl. Measure out 2 tablespoons of the rub. Using your hands, rub it evenly onto 1 1/2 pounds (6 servings) of your chosen protein just before grilling.

Garlic Lover's Rub
Makes about 1/4 cup

Few people will be able to resist this wet rub, which is so versatile, we think it's great with virtually any meat or vegetable.

8 cloves garlic, minced
1 tablespoon extra-virgin olive oil
2 teaspoons stone-ground mustard
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon freshly grated lemon zest

Combine garlic, oil, mustard, salt, pepper and lemon zest in a small bowl. Using your hands, spread the rub evenly onto 1 1/2 pounds (6 servings) of your chosen protein just before grilling.

Also try:

Chile Spice Rub

By Michelle Edelbaum

Michelle is the associate editor of interactive for EatingWell Media Group. In between editing and writing, she enjoys sampling the tasty results of the easy, healthy recipes that the EatingWell Test Kitchen cooks are working on.


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