Marinating tips from our dietitian

QUESTION: If I marinate meat before grilling, does it do anything to the meat?

ANSWER: Marinades can make meat better by adding moisture, increasing tenderness and adding flavor to your meat. Since it does tenderize the meat it does make it easy to overcook the product so cooking time needs added attention.

When food is cooked over a dry, intense heat it has a tendency to be less tender and very dry. Marinades help prevent this. If you baste the meat with the marinade while cooking, it can add to the flavor and give the meat a nice glaze. Stop basting the last 10 minutes of cooking time to allow sufficient cooking of the marinade. It has been in contact with raw meat so it must be cooked. If you plan to use the marinade as gravy it must be cooked to a full rolling boil and boil for at least one minute. Marinade cannot be reused. It must be discarded. Although the smoky taste of grilled food is naturally delicious, marinades or their dry counterpart, seasoning rubs, can add an extra dimension of flavor.

Most marinades are started with some type of acid food. This could be a vinegar, fruit juice, tomato juice or wine. Some fruits such as papaya or pineapple have a natural enzyme that tenderizes meat. Most marinades penetrate the surface of the meat about half of an inch. If you need additional tenderizing, you will need to puncture the meat. This allows the marinade to go inside the muscle where it is punctured. The downside of that is it also allows the natural juices of the meat to leak out while cooking. Turn the meat occasionally to be sure it is completely coated by the marinade.

Here is the easiest way to marinate. Mix the marinade ingredients in a heavy duty zip-tight plastic bag. Add the food and seal the bag. Press out as much air as possible. Put the bag on a platter to catch any leaks or condensation. If marinating longer than 30 minutes put the sealed package in the refrigerator. Most cuts of beef, pork and bone-in chicken should be marinated at least one hour but no longer than 24 hours. More delicate foods, such as seafood and boneless chicken require much less time. If foods are kept in a marinade too long they begin to turn mushy.

Be creative. Combine your favorite flavor of ingredients choosing an acid food as your base of the recipe and enjoy new flavors and tender meats.

For more information about any nutrition issues, please call Registered Dietitian Ellen Loftis at (479) 549-2425.