Last week, Chef Michelle Bernstein used an inexpensive food to marinate chicken. What did she use?
A. Teriyaki sauce
A. Teriyaki sauce - 0%
B. Tamari - 2%
C. Buttermilk - 28%
D. Yogurt - 68%
Yeah Watching Dr Oz readers! Well done on this week's quiz!
Chef Michelle Bernstein, owner of the restaurants Michy's and SRA. Martinez, and the woman who beat Bobby Flay on the Food Network's Iron Chef , shared her recipe for yogurt marinated chicken breasts on the 3/5/12 episode of The Dr. Oz Show: The Lazy Girl's Guide to Health.
Chef Bernstein says to use cheaper cuts of meat along with fillers, such quinoa and farro, and lots of vegetables to create healthy meals and stay under $10.00 per meal for a family of four.
Marinated with yogurt, Chef Bernstein's says chicken becomes a tender, flavorful, and inexpensive treat. Acids in the yogurt work to tenderize the meat during the marinading time as well as to bring moisture to the meat.
How long should meat be marinated? Chef Bernstein says meat should be marinated at least 2 hours and overnight is the ideal. Plan your meal ahead by starting the marinade in the morning and by the time you get home the meat will be ready to go.
Buy it pre-made from the grocery store or make it yourself. Click here for a Teriyaki Marinade recipe from AllRecipes.com. Teriyaki gives a wonderful flavor to meats. My favorite preparation is marinated chicken with rice and broccoli and I add some more teriyaki to the rice and veggies when serving.
It's a type of soy sauce, tamari brings a rich, toasted flavor to meats. Be careful of the sodium content! Opt for a low-sodium variety. My kids love tamari marinated chicken. For the second half of cooking, I'll drizzle some honey on top of the chicken and it creates a marvelous caramelized meat. It's a great mix of sweet and savory flavors. The best part is, I always have tamari and honey on hand for a quick meal full of flavor.
Just like yogurt, buttermilk contains acids that will tenderize meat during the marinade process. Here's a great Buttermilk Herb Marinade recipe from Food.com.
1 cup buttermilk
1 tablespoon Dijon mustard
1 tablespoon honey
1 tablespoon chopped rosemary
½ teaspoon dried thyme
½ teaspoon dried sage
1 teaspoon salt
½ teaspoon dried marjoram
½ teaspoon black pepper
Whisk together all ingredients. Marinade chicken or pork for 1 to 40 hours and discard marinade. Cook as desired.
Need more ideas to spice up your meat? Check with your local grocery store and ask for a recommendation. Most grocery stores will have a variety of pre-made marinades to choose from. Check the label for sodium and sugar content and lean toward the lowest amount on each. Changing up marinades can help create a new dish without a lot of effort! Enjoy!