Summertime is grilling time! While pretty much anything can be prepared on a grill, it is meat that brings many to the outdoor grill. Meat prepared on a grill brings out flavors and smells that just can’t be produced indoors, a profile of smoke and browning (Maillard reaction). Grilled meat is viewed as a healthier option as the fat drips away resulting in a leaner product. Grilling also offers the advantage of less mess and heat in the kitchen.
Despite the many advantages of grilling meat, grilling comes with a health risk. Research suggests that cooking meat over high heat increases one’s cancer risk due to compounds that alter DNA. With a few simple precautions, grilling meat can be done with minimal risk: reduce exposure and time to high heat and marinate the meat.
Marinating meat has long been used to tenderize and flavor meat. To marinate means to soak or steep food in a flavored liquid comprised primarily of acids, oils, and aromatics. The acid (vinegar, citrus juice, tomato juice) brings flavor and tenderizes the meat by breaking down the meat tissues (denaturing); once the tissues are broken down the meat can absorb more liquid making it juicier and more flavorful. Oils (any of choice) add flavor and keep the meat moist and juicy. Herbs and spices enhance flavor and can also provide antioxidants that may help hinder the formation of cancer-causing compounds; the possibilities are endless, but oregano and rosemary are especially high in antioxidants. Additional flavor can come from salt, sauces (soy, oyster, miso, fish, etc), pickle juice or sweeteners (sugar, molasses, honey, syrups, etc).
Marinating and Grilling Meat Safety
- Safe marinating and grilling starts with cleanliness. Wash hands and clean all surfaces before starting. Never wash or rinse meat, poultry or seafood items. Doing so greatly increases the risk of cross-contamination because bacteria can be spread to other foods, utensils and surfaces.
- Meat is the perfect medium for microorganisms to grow at room temperature. Bacteria grow rapidly in the temperature danger zone, 40 degrees F to 140 degrees F. Always marinate meat in the refrigerator regardless of recipe instructions.
- Keep the meat covered and use non-reactive containers–glass, ceramic, plastic or stainless steel–that do not react with the acid used in the marinade. Zipper bags allow one to easily flip and massage the meat to ensure even coverage without touching the meat reducing the chance of introducing bacteria; it also makes for easy clean up.
- Marinades that have come in contact with raw meat should not be served and cooked meat should not come in contact with the used marinade. Some recipes will have one reuse the marinade for sauce by boiling the used marinade for at least three minutes to kill any potential pathogens. A better route is to reserve some of the marinade to use as a sauce before exposure to raw meat.
- Blotting the excess marinade on the surface of the food will prevent grill flare-up and exposure to high heat causing the meat to char and the marinade ingredients to burn; both reactions contribute to the release of cancer-causing compounds and prevent the protection that a marinade may offer.
- And finally, cook your meat to a safe temperature. Use an instant read thermometer. Cook poultry to 165 degrees F, ground meat to 160 degrees F, and steaks and roasts to 145 degrees F. Allow a minimum of three minutes of covered rest time after removing the meat from the grill to redistribute the meat juices for tenderness, flavor, and juiciness. The temperature of the meat will rise slightly during the rest period as well.
Marinade Quantity and Time
Generally, 1/2 cup of marinade is needed per pound of meat. The cut, style, or size of the piece being marinated may increase or decrease the amount. The rule-of-thumb ratio for making your own marinades is 3-to-1, three parts oil and one part acid. For recipe ideas, check out Marinating Meat Safely.
The best flavor is achieved with a 5-6-hour marinade. Denser meats such as pork and steak can marinate for 24 hours or even longer. A lighter meat like chicken can marinate between 2 hours and 24 hours. Seafood marinating times range from 15 to 60 minutes. Longer does not always mean better. Be careful not to exceed marinating time since allowing food to soak too long can result in toughness or mushiness.
While toughness or mushiness may result, longer marinating times do not result in spoilage. If meat is marinating and plans change, poultry is safe in the refrigerator for up to two days; beef, veal, pork, lamb roasts/chops and steaks can be marinated up to five days.
Marinating is an effective way to enhance flavor, add moisture, and tenderize meat before cooking and especially before grilling. Keep a few simple safety tips in mind to prevent more than flavor waiting on your plate.
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Sources:
Tips on Marinading Meats. Utah State Extension.
Marinating Meat Safely. Utah State Extension.
Grilling Meats: Harmful or Healthy? Corewell Health.
A Complete Guide to How to Marinate Your Meat to Perfection. Whole Meat.
How to Grill Safely This Summer. Food Safety.com
Keep Cancer Off the Barbecue Grill. University of Texas MD Anderson Center.
Revised 3/2025, mg.
I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.
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