Thursday, 23 May 2019 13:27

30 minute prep = 7 marinades = 7 quick, easy and healthy dinners

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30 minute prep equals 7 quick easy and healthy family dinners 30 minute prep equals 7 quick easy and healthy family dinners

On a whim today I decided to prep 7 of our family's favorite marinades.  I typically don't think this far in advance.  However, life is very busy right now at our house and I was thinking it would be kind of wonderful if I had the basics of 7 meals ready to go.  I had all of the ingredients in my fridge or pantry except for a lime.  I already needed to go to the grocery store today.  Let's be honest I find myself at the grocery stores most days.  Anyway, it only took me 30 minutes to prepare my 7 chosen marinades.  How awesome is that?  This list includes Asian, Southwestern and Mediterranean cuisines.  You can use most of the marinades with your favorite protein choice:  steak, chicken, fish, pork, turkey tenderloins, and kabobs.  All of the recipes work for 2 pounds of protein.  

Let's start off with the easiest one:

1.  Here Lemon Garlic Basil Dressing:  

  • pour 1/2 cup of my absolute most favorite dressing in a ziploc bag
  • add 2 pounds of protein and cool it for at least 2 hours in your fridge
  • bake it or grill it, it is simply delicious and super easy
  • my son says, "it makes the best chicken right Here in my kitchen"


2.  Disappearing Pork:  

I typically make this recipe with 2 pork tenderloins.  You can also use chicken, turkey tenderloins or your favorite fish.

Marinade Recipe:

Add protein source to a ziploc bag with marinade.  Allow it to cool in your fridge for at least two hours.

  • 2 tablespoons garlic infused olive oil
  • 1/3 cup fresh orange juice
  • 1 tablespoon brown sugar
  • 4 teaspoons soy sauce
  • 4 teaspoons apple cider vingear
  • 2 pinches of dried cloves
  • 2 dashes of hot pepper sauce 

Rub Recipe:

Once the protein has marinated, add the rub and grill it.

  • 2 teaspoons chili powder
  • 1 teaspoon pepper
  • 1 teaspoon salt
  • 1/2 teaspoon cumin
  • 1/2 teaspoon oregano
  • 1/4 teaspoon garlic


  1. Instead of Worcestershire sauce in this recipe I use a combination of soy sauce, apple cider vinegar and Sky Valley Sriracha sauce.
  2. Some patients living with Fructose Malabsorption find that garlic infused olive oil works better for them compared to garlic and regular olive oil.


3.  Mouthwatering Marinade:

This marinade pairs well with chicken and pork.  I like to serve it with steamed broccoli and steamed rice.  I can put a quick, easy and healthy meal on the table in 30 minutes.

Marinade Recipe:

  • 1/4 cup soy sauce
  • 1/4 cup garlic infused olive oil
  • 3 tablespoons Dijon mustard
  • 1 tablespoon sugar
  • 1/2 teaspoon salt 
  • 1/2 teaspoon pepper


  1. Make this marinade in the morning before you go to work and allow it to work it's magic during the day.
  2. When we are short on time we use Grain Trust Steamed Rice.  We cook a lot of rice in our rice cooker, but I always keep Grain Trust Steamed White Rice in my freezer for times when I need rice in 3 minutes straight from my microwave.  Grain Trust, "grains are always:  ethically sourced from farmers who earn living wages, organic, naturally gluten-free, and grown without the use of GMO's."


4.  Emerald Stir Fry:

This is Jack and Grace's favorite stir fry recipe.  I posted a link to it in our recipe section.  It is inspired by Ellie Krieger.  The orange juice and the ground red pepper give it a sweet, but spicy kick.



5.  Southwestern Rub Recipe:

We use this recipe a lot in our family because we adore all foods Southwestern inspired.  I use this recipe on chicken, pork, flank steak and fish.  Combine it with cilantro lime rice and your favorite Southwestern fixings and you have a quick, easy and healthy dinner that is kid approved. 



6.  Southwestern Fish Marinade:

This recipe works well with tilapia.  After you marinate the fish simply pan fry it for a few minutes per side and you will have the most delectable fish tacos.

Marinade Recipe:

  • 4 tablespoons garlic infused olive oil
  • 3 teaspoons fresh lime juice
  • 3 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper



7.  Smoky and Sweet Marinade:

The coriander in this recipe gives it a nice smoky flavor.  The brown sugar caramelizes when it is grilled and adds the perfect amount of sweetness.  This is a crowd favorite.

Marinade Recipe:

  • 2 tablespoons olive oil
  • 2 tablespoons brown sugar
  • 1 teaspoon salt
  • 1 teaspoon cumin
  • 1/2 teaspoon ground red pepper
  • 1/8 teaspoon ginger
  • 1/8 teaspoon coriander

Read 3928 times Last modified on Thursday, 23 May 2019 13:36