By: April Graff, MS, RD, LD. Hy-Vee Dietitian

Summer grilling is just getting started. Let’s make it a flavorful summer with these tips and tricks on how to have the tastiest and healthiest marinade on the block! Making marinade magic happen is more than just finding a few ingredients in your cupboard. Marinade ingredients have a purpose and including the key components will ensure a perfect protein every time.

Every marinade should include an acid and flavor component. Acids like citrus juice, wine and vinegars help tenderize meat. Flavor is important for a satisfying meal and including salt-free options like citrus zest, herbs, spices, garlic and ginger will help aid in a healthy protein for the entire family.

The real key to making a marinade magical is TIME. Tenderization and flavor are enhanced the longer a protein marinates. While marinating has the same effect on all proteins, the amount of time a protein sits in a marinade is very different depending on the source. A good rule of thumb to follow for proteins includes:

• Chicken Breast – 1 to 12 hours
• Chicken Thigh – 1 to 24 hours
• Fish (fillet, steaks) – 30 minutes to 1 hour
• Pork Chop and Loin – 1 to 4 hours
• Shrimp – 15 to 30 minutes
• Steak (thin cut) – 4 to 6 hours
• Tofu – 30 minutes to 1 hour

Getting dinner on the table this summer can be twice as easy when preparing a marinade ahead of time. Here’s a great recipe to get you started:

Mexican Marinated Chicken

Serves 4

All you need:

• 1 lb Hy-Vee boneless skinless chicken breasts, cut into 1-inch pieces
• 1 cup plain nonfat Greek yogurt
• ¼ cup lime juice
• 4 tsp Hy-Vee chili powder
• 1½ tsp minced garlic
• 1 tsp Hy-Vee ground cumin
• ½ tsp dried oregano
• ¼ tsp Hy-Vee salt
• Assorted vegetables such as onions, zucchini, tomatoes, etc.

All you do:

1. Place chicken in a large resealable plastic bag. Combine Greek yogurt, lime juice, chili powder, garlic, cumin, oregano and salt in a bowl. Pour over chicken; seal bag and marinate in the refrigerator for 30 minutes.
2. Spray a grill rack with nonstick cooking spray. Preheat charcoal or gas grill for direct cooking over medium-high heat. Drain chicken; discard marinade. Thread chicken and, if desired, assorted cut-up fresh vegetables onto metal skewers. Grill 8 to 10 minutes or until chicken is done (165 degrees).

Recipe link: https://www.hy-vee.com/recipes-ideas/recipes/mexican-marinated-chicken