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Transformed: Week 9, Day 63 - Rest

Some people guard their marinade recipes like valuable secrets. Not Chef Patrick Stark! Here are three super-easy marinades to add to your Transformed nutrition repertoire.

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Marinade recipes

It's amazing how big a difference marinating your protein for a few hours can make on its flavor, texture, ease of cooking—basically ,how much you like it, period. And the best part? The caloric cost is next to nothing. In today's nutrition hack, Chef Patrick Stark shares three of his favorite marinades, each of which can add a boost to any protein source in your daily lineup.

The great thing about marinades is that they can be made with all manner of herbs, sauces, and spices you already have in your house. Simply combine all of the ingredients in a large Ziploc bag and shake or massage it to mix everything up. Add 3 pounds of meat to the bag, and let sit in the refrigerator for at least four hours!

Patrick Stark Three Marinade Recipes
Watch the video - 2:10

Cilantro Marinade


Olive oil 1/4 cup

Minced garlic 1/4 cup

Cilantro 1/2 bunch

Sweet chili sauce 3/4 cup

Asian Marinade


Soy sauce 1/4 cup

Sesame oil 2 tbsp

Orange juice 1/4 cup

Honey 1/4 cup

Fresh ginger 1 tbsp, grated

Minced garlic 1 tbsp

Herbed Mediterranean Marinade


Olive oil 1/4 cup

Lemon juice 1/4 cup

Salt 1 tsp

Black pepper 1 tsp

Mrs. Dash 1 tbsp

Chopped shallots 1 tbsp (fresh or jarred)

Minced garlic 1 tbsp

Fresh herbs 1 handful (options include thyme, rosemary, basil, oregano)

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