Herb and spice marinade

Serves: 6 (makes enough to coat 6 pieces of meat)

Time to make: 10 mins

Ingredients

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1 small onion, chopped

1 red chilli, chopped

2 cloves garlic, roughly chopped

½ cup fresh flat-leaf parsley

2 sprigs rosemary

3 tablespoons olive oil

5 tablespoons red wine vinegar

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Instructions

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1 Place all ingredients in a blender. Process to make a paste.

2 Place paste in a non-stick frying pan and cook for a few minutes to allow flavours to mix together. Cool then use to marinate meat for at least 1 hour or overnight.

3 Cook meat either in a non-stick pan or on the barbecue. Allow to rest before serving.

Serving suggestion

Works well with chicken and lamb. Serve marinated meat with salad vegetables.

HFG tip

Marinade keeps for 2 days in a sealed container in the fridge.
Works well with chicken and lamb.
Use lean cuts of meat.
Place marinade and meat in a non-metallic dish to marinate.
To allow flavours to be absorbed into the food, use a sharp knife to make slits in the surface of the meat before marinating.
Once marinated, keep meat and fish in the fridge covered until ready to cook.
Once cooked, leave meat to stand for 5-10 minutes to allow the meat to rest so the juices re-absorb into the meat.

Nutrition Info (per serve)

Calories 72 cal

Kilojoules 300 kJ

Protein 1 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 5 g

Sugar 2 g

Dietary fibre 1 g

Sodium 10 mg

Calcium 30 mg

Iron 0.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.