Healthy Barbecue Marinades

SB Fitness nutritionist Melanie shares with us a mixture of Australian family recipes for barbecue marinades. Put a little bit of advanced planning in to your barbecues and you will be able to taste the difference.

Man is making marinade beef for stewing

Lemony ginger

¼ cup low salt soy sauce

1 teaspoon freshly grated ginger

2 teaspoons honey

1 tablespoon fresh lemon juice

Chili lime too

1/3 cup low salt soy sauce

Juice of 2 limes

1 teaspoon fish sauce

½ red chili, finely sliced

1 teaspoon olive oil

1 clove garlic, crushed

1 thumbsize piece of ginger, shredded

3 spring onions, finely sliced

Chinese spice

2 tablespoons oyster sauce

1 tablespoon hoi sin sauce

1 tablespoon cooking sherry

½ clove garlic, crushed

1 teaspoon five-spice powder

Bangkok style

¼ cup lime juice

2 tablespoons fish sauce

1 small red chili, finely chopped

1 teaspoon brown sugar

¼ cup coriander leaves

These marinades are great with either steak, chicken or fish.  It should be enough for 4 people.  Make sure you do not reuse any marinade as it would have been in contact with raw meat.

Marinades enhance the flavour of the meat as well as tenderise it.

Method

Mix all the ingredients of the marinade in a bowl, place the meat in a shallow dish and pour over the marinade.  Turn the meat so it is covered in the marinade.  Cover the dish and place in the fridge overnight.  Remove the meat from the marinade and cook on your BBQ.