Top 5 Healthy Pork Marinade Ideas


1
Dry Rubs
Dry rubs may take longer to be absorbed, but they can be well worth the effort in the end.
Dry rubs may take longer to be absorbed, but they can be well worth the effort in the end.
Tom Grill/Iconica/Getty Images

Dry rubs are generally the domain of experienced cooks who favor slow, methodical cooking over speed, and they're usually reserved for meat prepared on the grill. But they are also the simplest recipes, and with just a few ingredients, you can create a savory, healthful rub.

Onion powder, chili powder, basil and paprika are all great ways to season your rub. Just a pinch of any of these ingredients carries enormous flavor and is ultra-low in calories. Cayenne pepper, for example, offers a savory, intense heat and loads of nutritional benefits, including vitamin A and beta carotene. It's also known to boost immunity and help lower cholesterol, all without a single calorie or gram of fat.

Brown sugar is a common base for dry rubs used for pork because of the sweet, aromatic flavors it produces when cooked slowly over low heat. But the high number of calories means it's not the best choice to use on an otherwise healthy cut of lean pork.

Regardless of which style you prefer, with just a few adjustments, you can create a healthful marinade that will power up the flavor in your pork dishes all summer long.

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Sources

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  • Kraft Foods. "Marinating Guide." (May 4, 2010)http://www.kraft.com.au/CookingSchool/BBQBasics/MarinatingBasics.htm
  • Lomasi, Lym. "Marinating Your Steak Could Prevent Cancer." Associated Content. (July 2, 2007)http://www.associatedcontent.com/article/295424/marinating_your_steak_could_prevent.html?cat=5
  • Magee, Elaine. "The Magic of Marinades." MedcineNet.com. (July 14, 2006)http://www.medicinenet.com/script/main/art.asp?articlekey=62947
  • McCormick Foods. "Study Finds Spice-Rich Marinades Can Reduce Harmful Compounds When Grilling." (November 2007)http://www.mccormick.com/Press-Room/20080730_HCAStudyRelease.aspx
  • NutritionData. Oil, Salad, Sesame, Cooking. (May 7, 2010)http://www.nutritiondata.com/facts/fats-and-oils/511/2
  • Posch, Linda. Asian Food Recipes. "Health Benefits of Sesame Oil." (May 7, 2010)http://www.asianfood-recipes.com/Health&Nutrition/Health_Benefits_of_Sesame_Oil.php
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