Health

Healthy Grilling - Rubs and Marinades

by Daryl Tulberg,
St Peter’s Hospital Chef

Dry Rub

Emeril’s Essence -Creole Seasoning

3 Tbsp Paprika                                   1 Tbsp Onion Powder

2 Tbsp Salt                                        1 Tbsp Cayenne Pepper

2 Tbsp Garlic Powder (fine)               1 Tbsp Oregano Leaf

1 Tbsp Black Pepper                          1 Tbsp Thyme

Combine all ingredients thoroughly and store in an airtight jar or container.

Marinades

Red Meat Marinade

2 Cups Canola or Olive Oil                 4 Cloves Garlic, chopped

3 Tbsp Worchestershire Sauce            3 Tbsp Dry Mustard

3 Tbsp Liquid Smoke                         3 Tbsp Ginger

1 Cup Soy Sauce                                ¼ Cup Brown Sugar or Fruit Juice

3 Tbsp Cider Vinegar                         1 tsp- 3 Tbsp Red Pepper Flakes

Blend well.  Stores well in refrigerator in a glass jar. Marinate meat 4 hours to overnight.

White Meat Marinade

1 Cup Canola or Olive Oil                   ½ Cup Fresh Rosemary

1 Cup White Wine                              ½ Cup Fresh Thyme

¼ Cup Lemon Juice                           ½ Cup Fresh Oregano

4 Cloves Garlic, chopped                             1 Tbsp Salt (optional)

1 Cup Fresh Parsley

Blend well in a blender.  Stores well in refrigerator in a glass jar.  Marinate chicken 4 hours or overnight.  Marinate fish 1 hour.