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Marinades

Source of Recipe

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List of Ingredients

Poultry:

CHINESE PLUM. Combine 2 plums (peeled and finely chopped), 1/3 cup cider vinegar, 1/4 cup apple juice, 2 tablespoons honey, 1 tablespoon minced garlic. Makes about 3/4 cup or 12 tablespoons (per tablespoon - 25.9 calories/0.1 fat grams/0.3 fiber grams).

CURRYING FAVOR. Combine 1 cup apple juice, 1/4 cup cider vinegar, 1 teaspoon curry powder, 1 teaspoon minced garlic and 1/4 teaspoon crushed red pepper flakes. Makes about 1 1/4 cup or 20 tablespoons (per tablespoon - 6.9 calories/0 fat grams/0 fiber grams).

GREAT GRILLING. Combine 1/2 cup balsamic vinegar, 1/2 cup orange juice, 1/4 cup chopped onions, 1 tablespoon honey, 1 teaspoon chopped fresh cilantro, 1/2 teaspoon olive oil, and 1/8 teaspoon crushed red pepper flakes. Makes about 1 1/4 cup or 20 tablespoons (per tablespoon - 8.7 calories/0.1 fat grams/0.1 fiber grams).

MIGHTY MINTY. Bring 1/4 cup grape jelly and 1/4 cup cider vinegar to a boil; add 1/4 cup chopped fresh mint and 2 tablespoons reduced-sodium soy sauce. Let cool before using. Makes about 3/4 cup or 12 tablespoons (per tablespoon - 20.3 calories/0 fat grams/0.2 fiber grams).

ORANGE YOU GLAD?. Combine 1/2 cup orange juice, 1 teaspoon grated orange rind, 1 teaspoon grated fresh ginger, 1 teaspoon minced garlic and 1/4 teaspoon dark sesame oil. Makes about 1/2 cup or 8 tablespoons (per tablespoon - 9.2 calories/0.2 fat grams/1.8 fiber grams).

PUCKER UP. Combine 1/2 cup dry sherry or defatted chicken stock, 2 tablespoons lemon juice, 1 teaspoon minced garlic, 1 teaspoon stone-ground mustard and 1/2 teaspoon prepared horseradish. Makes about 9 tablespoons (per tablespoon wit the sherry - 20.6 calories/0 fat/0 fiber…with the chicken stock - 3.4 calories/0 fat/0 fiber).

TERIYAKI TREAT. Combine 1/2 cup unsweetened pineapple juice, 1/4 cup reduced-sodium soy sauce, 1 teaspoon grated fresh ginger and 1 teaspoon minced garlic. Makes about 3/4 cup or 12 tablespoons (per tablespoon 9.5 calories/0 fat/0.1 fiber).

NOTE:::: Be sure to discard the marinade afterward, or else bring it to a full boil before using it as a sauce. Each recipe is great for marinating 1 pound of skinless, boneless poultry, whether you broil or grill it.

Beef, Pork or other lean cuts of meats

Use about 1 pound of lean beef or pork with any of the following marinades. For the best results, marinate the meat in the refrigerator for at least 1 hour. To keep meats moist during cooking, baste frequently with the marinade.

CHINESE CHEER. Combine 3 tablespoons honey, 1 tablespoon reduced sodium soy sauce, 1 tablespoon sherry (optional), 1 tablespoon minced jalapeno peppers (wear plastic gloves when handling), 1 teaspoon dark sesame oil and 1 teaspoon minced garlic. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon with sherry - 54.3 calories/0.9 fat grams/0.1 fiber grams…without sherry - 50.2 calories/0.9 fat grams/0.1 fiber grams).

CITRUS GLAZE. Combine 1/4 cup lemon juice, 1 tablespoon honey, 1 teaspoon grated lemon rind, 1/4 teaspoon salt and 1/4 teaspoon ground black pepper. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon - 19.1 calories/0 fat grams/0.6 fiber grams).

CURRY YOGURT. Combine 1/2 cup nonfat plain yogurt, 1 tablespoon packed brown sugar, 1 teaspoon curry powder and 1 teaspoon olive oil. Makes about 1/2 cup or 8 tablespoons (per tablespoon - 20.2 calories/0.6 fat grams/0.1 fiber grams).

HONEY AND SPICE. Combine 3 tablespoons honey, 2 tablespoons dijon mustard, 1 tablespoon lemon juice, 1 tablespoon frozen orange juice concentrate and 1 teaspoon ground cinnamon. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon - 50.7 calories/0.3 fat grams/0.1 fiber grams).

LATIN SALSA. Combine 1/3 cup mild or medium salsa, 1 tablespoon packed brown sugar, 1/2 teaspoon ground cumin, 1/4 teaspoon ground red (cayenne) pepper and a pinch of salt. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon - 15.2 calories/0.1 fat grams/0.3 fiber grams.

MAPLE MADNESS. Combine 1/4 cup balsamic vinegar, 3 tablespoons maple syrup, 1 teaspoon minced garlic and 1 teaspoon olive oil. Makes about 1/2 cup or 8 tablespoons (per tablespoon - 25.7 calories/0.6 fat grams/0 fiber grams).

TOMATO BLISS. Combine 1/4 cup tomato puree, 1/4 cup nonfat plain yogurt, 1 tablespoon reduced sodium soy sauce, 1 teaspoon chili powder, 1 teaspoon minced garlic and 1 teaspoon sugar. Makes about 1/2 cup or 8 tablespoons (per tablespoon - 11.1 calories/0.1 fat grams/0.3 fiber grams).

ZIPPY MUSTARD. Combine 1/4 cup lemon or lime juice, 1 tablespoon dijon mustard, 1 tablespoon chopped fresh parsley or cilantro, 1 teaspoon minced garlic and 1 teaspoon grated lemon or lime rind. Makes about 1/3 cup or 5 tablespoons (per tablespoon with lemon juice - 6.7 calories/0.1 fat grams/0.1 fiber grams…with lime juice - 6.9 calories/0.2 fat grams/0.1 fiber grams).


Recipe