The Marinade Two-Step

Marinades give grilled meats a more complex flavor. But they’ve got one important drawback: The acidity in them can make the meat mushy if it soaks for too long.

Here’s a solution: Add the acid at the last minute. This way, you can even freeze the meat and the marinade for up to a full month without sacrificing any texture (provided you thaw it carefully).

This also allows you to prepare a lot of marinated meat in advance and freeze it in meal-sized portions. Transfer the meat to the refrigerator before you leave for work in the morning. When you get home, add a squirt of lemon or lime juice and grill. How easy is that?

Caribbean Grilled Chicken Breasts With Pineapple Salsa

Active Work Time: 20 minutes * Total Preparation Time: 40 minutes, if not frozen * Quick * Easy * Low-Fat

CHICKEN

1 1/2 teaspoons chopped garlic

1/2 jalapeno, seeded if desired, chopped

1 teaspoon oregano

1 large shallot, chopped

1/2 cup chopped cilantro sprigs, loosely packed

3 tablespoons oil

1 teaspoon coarse salt

4 large skinless, boneless chicken breast halves

Juice of 1 lime

PINEAPPLE SALSA

1 1/2 cups diced pineapple

3 tablespoons finely diced red onion

1/2 teaspoon minced jalapeno

Coarse salt

Freshly ground pepper

2 tablespoons minced cilantro leaves

2 tablespoons cilantro leaves, for garnish

4 lime wedges, for garnish

CHICKEN

* Blend garlic, jalapeno, oregano, shallot, cilantro, oil and salt in food processor or blender. Put chicken breasts in resealable plastic bag and add garlic mixture. Seal tightly and rub bag to thoroughly coat breasts with mixture. Put bag inside another resealable plastic bag, seal tightly and freeze up to 1 month.

* Thaw chicken in refrigerator several hours or overnight. When thawed, add lime juice. Let rest 1/2 hour at room temperature before grilling.

PINEAPPLE SALSA

* Combine pineapple, onion, jalapeno and salt and pepper in bowl and set aside. Before using, add 2 tablespoons minced cilantro, adjust seasonings and stir well.

* Grill or broil chicken on both sides until just cooked through (do not overcook), about 6 minutes per side, depending on heat of grill and thickness of chicken.

* Serve hot or at room temperature, topped with pineapple salsa, evenly divided. Garnish with remaining 2 tablespoons cilantro and lime wedges.

4 servings. Each serving: 318 calories; 776 mg sodium; 99 mg cholesterol; 13 grams fat; 10 grams carbohydrates; 40 grams protein; 0.57 gram fiber.

Lamb, Red Pepper and Sweet Onion Shish Kebabs

Active Work Time: 30 minutes * Total Preparation Time: 40 minutes, if not frozen

The onion and peppers can marinate with the lamb for several hours after it has thawed.

2 teaspoons minced garlic

1 large shallot, minced

2 tablespoons minced fresh rosemary

2 tablespoons fresh thyme

1 teaspoon coarse salt

Freshly ground pepper

1/4 cup olive oil

1 1/2 pounds boneless lamb cubes, cut from leg

2 tablespoons water

3 tablespoons lemon juice

1 1/2 large red bell peppers, cut into 1 1/2-inch squares

1 large sweet onion, cut into sixths, separated into 20 pieces of double thickness

Salt

Freshly ground pepper

2 lemon wedges, for garnish

* Blend garlic, shallot, rosemary, thyme, salt, pepper and oil in food processor or blender. Put lamb in resealable plastic bag and add garlic mixture. Seal tightly and rub bag to thoroughly coat lamb with mixture. Put bag inside another resealable plastic bag, seal tightly and freeze up to 1 month.

* Thaw lamb in refrigerator overnight. When thawed, add water, lemon juice, peppers and onion and return to refrigerator. (Can marinate in refrigerator up to 4 hours.) Let rest at room temperature for 1/2 hour before grilling. Soak 4 wood skewers in water for 1/2 hour.

* Skewer meat, red pepper and onion in that order, with 5 pieces each per skewer. Lightly season with salt and pepper.

* Grill or broil until seared on all sides, about 10 minutes for medium rare, depending on heat of grill and size of cubes. Serve hot with lemon wedges for garnish.

4 servings. Each serving: 318 calories; 675 mg sodium; 83 mg cholesterol; 20 grams fat; 7 grams carbohydrates; 27 grams protein; 0.5 gram fiber.

Herbed Rice Pilaf

Active Work Time: 5 minutes * Total Preparation Time: 35 minutes

1 tablespoon oil

1 large shallot, minced

1 cup converted rice

1 (14 1/2-ounce) can low-sodium chicken broth

3 tablespoons minced cilantro or parsley

Salt and freshly ground pepper

* Heat oil in 1 1/2-quart saucepan over medium high heat. When hot, add shallot. Cook, stirring often, until softened, about 3 minutes. Stir in rice, then broth. Bring to boil. Reduce heat and simmer, covered, 18 minutes. Let stand 10 minutes off heat. Stir in cilantro or parsley and season to taste with salt and pepper.

4 servings. Each serving: 82 calories; 364 mg sodium; 0 cholesterol; 4 grams fat; 10 grams carbohydrates; 2 grams protein; 0.03 gram fiber.