Mint-Chili Marinade

Here’s a minty May marinade that can be used to marinate chicken, steak, or fish, or served up in a bowl with pita chips to dip. Studies have shown that when meat is marinated in antioxidant-rich sauces like this one, the concentration of harmful HCAs, which form in cooked meat, may be greatly reduced.

Makes: about ⅔ cup
⅓ cup (packed) fresh mint leaves
¼ cup rice vinegar
2 Tbsp. water
1 Tbsp. lime juice
2 Tbsp. sugar
2 finely minced garlic cloves, or to taste
1 Tbsp. canola oil
¼ – ½ tsp. dried crushed red pepper or hot pepper sauce, according to taste
1–2 Tbsp. plain fat-free yogurt (when used as a dip)

Place all ingredients, except yogurt, in blender and purée until well combined and smooth. Taste and adjust seasoning, adding additional sugar or red pepper, if desired.

This marinade/dipping sauce can be made a day ahead if stored covered and refrigerated, but should be brought to room temperature before using.

If used as marinade for poultry, red meat, or fish, discard leftover marinade after using.

To use as sauce, transfer mixture to bowl and stir in yogurt until well combined. Let stand at least 1 hour at room temperature before using for flavors to develop and meld.

Nutrition information per serving (about 2 Tbsp.): 48 calories, 3 g. total fat (less than 1g. saturated fat), 6 g. carbohydrate, less than 1 g. protein, 0 g. dietary fiber, 2 mg. sodium. Source: AICR, Health-e-Recipe, Tuesday, May 12, 2009, Issue No. 244