Here are some winning marinade recipes to flavor help flavor your food!
Tangy Yogurt-Spice Marinade
(Yield: Makes about 1 2/3 cups.)
1.5 cups low-fat yogurt
2 Tbsp. fresh lemon juice
1/4 tsp. cayenne pepper
2 tsp. minced garlic cloves
2 tsp. ground coriander
1 tsp. ground turmeric
2 tsp. minced fresh ginger (or 1 tsp. dried, ground ginger)
Salt and white pepper, to taste
Place all ingredients in a blender and combine at low speed. Pour into large, wide and shallow non-metal casserole dish or mixing bowl. Add food to be grilled and turn to coat all sides. Cover and refrigerate at least 1 hour. When ready to grill, drain and discard marinade. Thread skewers with food. Grill, turning often to prevent charring. If desired, make additional marinade for basting (but do not baste with used marinade to avoid food poisoning from raw meat juices).
Makes 6 servings.
Per serving: 23 calories, 0 g total fat (0 g saturated fat), 3 g carbohydrates,
1.5 g protein, 0 g dietary fiber, 22 mg sodium.
Herbed Dijon Marinade and Basting Sauce
(Yield: Makes about 1 cup)
3 Tbsp. olive oil
2 Tbsp. balsamic vinegar
1/4 cup finely chopped shallots
3 garlic cloves, finely minced
3 Tbsp. Dijon mustard
2 Tbsp. freshly squeezed lemon juice
1 Tbsp. grated lemon peel
1 Tbsp. finely minced fresh thyme, or 1/2 tsp. crushed dried thyme
3/4 tsp. crushed dried tarragon
In medium bowl, combine all ingredients. Pour half into plastic container with lid to reserve for basting while grilling. Place other half of mixture into large non-metal casserole dish or mixing bowl. Add food to be grilled and turn to coat all sides. Cover and refrigerate at least 1 hour. When ready to grill, drain well and discard marinade.
Makes 8 servings.
Per serving: 28 calories, 3 g total fat (0 g saturated fat), 1 g carbohydrates,
0 g protein, 0 g dietary fiber, 36 mg sodium.
Marinating Chicken with Lemon Citrus Marinade
(Yield: 1.5 cups)
1 cup orange juice
1/4 cup lemon juice
1/4 cup lime juice
2 cloves garlic, minced
1 tsp. ground coriander
1 tsp. lemon-pepper seasoning
Mix all ingredients together in large, wide and shallow non-metal casserole dish or mixing bowl. Add food to be grilled and turn to coat all sides. Cover and refrigerate for 1-6 hours. When ready to grill, remove meat and discard marinade.
Makes 4 servings.
Per serving: 19 calories, 0 g total fat (0 g saturated fat), 5 g carbohydrates,
0 g protein, 0 g dietary fiber, 0 mg sodium.
Asian Marinade
(Yield: 1 2/3 cups)
3/4 cup hoisin sauce
1/4 cup rice wine vinegar or cooking sherry
1/4 cup sesame oil
1/3 cup orange juice
2 tablespoons minced fresh ginger root
2 tablespoons minced garlic
2 chopped scallions
1 Tbsp. honey
In a medium bowl, stir together soy sauce, vinegar, olive oil, orange juice, ginger, garlic, mustard, and brown sugar. Pour over meat in a shallow container. Make sure all meat is submerged in marinade. Cover, and refrigerate for 2- 6 hours. When ready to grill, remove meat and discard marinade.
Makes 8 servings.
Per serving: 66 calories, 4 g total fat (<1 g saturated fat), 9 g carbohydrates,
0 g protein, 0 g dietary fiber, 98 mg sodium.