Marinate your grilled fare: Cilantro Chimichurri Sauce

Chimichurri2Marinating your meat, poultry and fish, before firing up your grill, can certainly make your fare flavourful.  It’s also key to making it more healthful.  Marinades containing acids, such as vinegar or lemon juice, along with assorted herbs can decrease the production of  harmful compounds such as advanced glycation end products as well as various cancer-causing substances.

Here’s a variation on the traditional Argentinian chimichurri sauce.  Rather than being parsley based, this one is packed with cilantro.  I have lots in my garden already as each year I let some go to seed and the wind takes them all around my garden. In the spring, along with chives,  arugula and rhubarb, I can see the cilantro peeking through the ground.

Here’s the result!

Use some of the marinade on your meat, fish or poultry but reserve a little beforehand  to serve  with your cooked food. When you look at the nutrition information, keep in mind that not all the calories etc. are absorbed from the marinade as some is left in the dish.

Cilantro Chimichurri Sauce

Makes about 2 cups
1/2 tsp red pepper flakes
1/2 tsp   salt
3  garlic cloves, chopped
2 cups chopped fresh cilantro
1/2 cup chopped  flat-leaf parsley
1/3 cup white  vinegar
2/3 cup extra-virgin olive oil

In a food processor, mix together red pepper flakes, salt, garlic, cilantro, parsley and vinegar until well blended.  Add olive oil and blend.

Nutrition information per 2-tbsp serving
•    Calories:  75
•    Protein:  grams
•    Fat: 8 grams
•    Saturated fat:  1 gram
•    Carbohydrate:  1 gram
•    Dietary fibre:  0 grams
•    Sodium: 70  milligrams

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What’s your favourite marinade? Please share in the comment section below.

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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