HEALTHY RECIPES COLLECTIONS
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HEALTHY RECIPES COLLECTIONS
Marinating and Grilling Chart
Featured Recipe: Shish Kebab with Tahini Sauce
More Healthy Grilling Recipes, Menus and Tips
EatingWell’s handy chart with marinating and grilling times for our favorite types of poultry, meat, seafood and tofu.
Pick one of these lean, quick-cooking proteins to pair with one of our rubs or marinades from EatingWell's Essential Grill Guide. Follow the marinating times, cooking times and temperatures for juicy, perfect grilling results.
Make sure to visit EatingWell's Best Grilling Tips Ever for 13 hot tips that will get you grilling better tonight.
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PROTEIN
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MARINATING TIME
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COOKING TIME*/DONENESS TEMP.
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NUTRITION INFO**
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30 min to overnight
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2-3 min per side
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84 cal; 6 g fat (1 g sat, 0g mono); 0 mg cholesterol; 9 g protein; 9 mg sodium.
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15 to 30 min
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2-3 min per side
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84 cal; 1 g fat (0 g sat, 0 g mono); 166 mg cholesterol; 18 g protein; 191 mg sodium.
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5 min
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3-4 min per side
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95 cal; 1 g fat (0 g sat, 0 g mono); 45 mg cholesterol; 20 g protein; 225 mg sodium.
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30 min
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3-5 min per side
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127 cal; 4 g fat (1 g sat, 1g mono); 57 mg cholesterol; 22 g protein; 73 mg sodium.
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MAHI-MAHI
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30 min to 1 hour
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5-6 min per side
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93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.
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2 hours to overnight
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6-8 min per side; 165°F
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93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.
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2 hours to overnight
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6-8 min per side; 165°F
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164 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.
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2 hours to overnight
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15-25 min, turning occasionally; 165°F
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165 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.
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DUCK BREAST
boneless, skinless
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2 hours to overnight
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4-8 min per side; 150°F
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139 cal; 5 g fat (2 g sat, 1 g mono); 87 mg cholesterol; 23 g protein; 65 mg sodium.
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2 hours to overnight
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3-4 min per side; 145°F
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170 cal; 7 g fat (2 g sat, 3 g mono); 69mg cholesterol; 25 g protein; 51 mg sodium.
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2 hours to overnight
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14-16 min, turning occasionally; 145°F
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131 cal; 4 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 23 g protein; 45 mg sodium.
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2 hours to overnight
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6-8 min per side; 140°F for medium
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157 cal; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 23 g protein; 45 mg sodium.
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2 hours to overnight
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4-5 min per side; 140°F for medium
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174 cal; 8 g fat (3 g sat, 3 g mono); 59 mg cholesterol; 24 g protein; 48 mg sodium.
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LAMB LOIN CHOPS
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2 hours to overnight
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5-6 minper side; 145°F for medium
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184 cal; 8 g fat (3 g sat, 4 g mono); 81 mg cholesterol; 26 g protein; 71 mg sodium.
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*All cooking times based on medium-high grill temperature and cooking with the grill lid closed.
**Nutritional analysis is for the standard 3-ounce “cooked” portion of meat, fish or poultry listed as a typical serving in MyPyramid.gov. Although the recipes call for 4 ounces per serving uncooked, 1 ounce of water weight is generally lost during cooking.
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Healthy Rub and Marinade Recipes
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| USER COMMENTS — Add Your Comment |
I would like to know when you should limit marinating meat because the marinade has an acid (lemon juice etc.). I have found the meat begins to break down.
Joan, Toronto, ON |
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