Heart Healthy
Simple Cooking with Heart program presents this simple marinade to use on any type of meat and vegetables. Add your own flavors to taste!
To save time, consider doubling the recipe and keep some on-hand in the refrigerator.
Print Recipe
Universal Marinade and Grilled or Roasted Meat and Vegetables
Simple Cooking with Heart program presents this simple marinade to use on any type of meat and vegetables. Add your own flavors to taste!
To save time, consider doubling the recipe and keep some on-hand in the refrigerator.
To save time, consider doubling the recipe and keep some on-hand in the refrigerator.
-
Servings:
4
Ingredients
Marinades
-
3 Tbsp. soy sauce -
2 Tbsp. white vinegar -
3 clove garlic OR -
2 tsp. garlic -
1 Tbsp. ginger -
1 Tbsp. extra virgin olive oil
Roasted Meat
-
4 flank steak OR -
4 chicken breasts
Roasted Vegetables
-
yellow squash -
portabella mushroom -
1 bunch green onions -
bell pepper -
asparagus -
eggplant
Directions
Tip: Click on step to mark as complete.
If Grilling Meat or Vegetables
-
Prepare grill to high-heat. Grill meat to desired doneness (5-10 minutes per side). Let meat rest for 10 minutes to let juices redistribute before serving. -
Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes). -
Serve meat with vegetables.
If Roasting Meat or Vegetables in Oven
-
Mix and match 3-4 of the vegetables listed (whatever is in-season and/or on-sale) to make a total of about 4 cups. -
Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat. -
Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes. -
Remove meat from oven, let stand. Turn oven to low-broil and broil vegetables 3 minutes or until browned.
Tip: Go Vegetarian for a night and serve roasted vegetables over brown rice.
Nutrition Facts
Universal Marinade and Grilled or Roasted Meat and Vegetables
Calories
Protein
FiberNutrition Facts
| Calories | 190 | |
|---|---|---|
| Total Fat | 6.5 g | |
| Saturated Fat | 2.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 37 mg | |
| Sodium | 360 mg | |
| Total Carbohydrate | 5 g | |
| Dietary Fiber | 2 g | |
| Sugars | 3 g | |
| Added Sugars | 0 g | |
| Protein | 27 g | |
Dietary Exchanges
3 lean meat, 1 vegetable
-
Servings:
4
Ingredients
Marinades
-
3 Tbsp. soy sauce -
2 Tbsp. white vinegar -
3 clove garlic OR -
2 tsp. garlic -
1 Tbsp. ginger -
1 Tbsp. extra virgin olive oil
Roasted Meat
-
4 flank steak OR -
4 chicken breasts
Roasted Vegetables
-
yellow squash -
portabella mushroom -
1 bunch green onions -
bell pepper -
asparagus -
eggplant
Directions
Tip: Click on step to mark as complete.
If Grilling Meat or Vegetables
-
Prepare grill to high-heat. Grill meat to desired doneness (5-10 minutes per side). Let meat rest for 10 minutes to let juices redistribute before serving. -
Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes). -
Serve meat with vegetables.
If Roasting Meat or Vegetables in Oven
-
Mix and match 3-4 of the vegetables listed (whatever is in-season and/or on-sale) to make a total of about 4 cups. -
Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat. -
Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes. -
Remove meat from oven, let stand. Turn oven to low-broil and broil vegetables 3 minutes or until browned.
Tip: Go Vegetarian for a night and serve roasted vegetables over brown rice.