Grill meats with tasty marinades
Tangy Yogurt-Spice Marinade
Makes 6 servings.
1 1/2 cups low-fat yogurt
2 tablespoons fresh lemon juice
1/4 teaspoon cayenne pepper
2 teaspoon minced garlic cloves
2 teaspoon ground coriander
1 teaspoon ground turmeric
2 teaspoon minced fresh ginger (or 1 teasoon 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. 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 about 1 2/3 cups.
— Per serving: 23 calories, 0g total fat (0g saturated fat), 3g carbohydrates, 1.5g protein, 0g dietary fiber, 22mg sodium.
Herbed Dijon Marinade and Basting Sauce
Makes 8 servings
3 tablespoons olive oil
2 tablespoons balsamic vinegar
1/4 cup finely chopped shallots
3 garlic cloves, finely minced
3 tablespoons Dijon mustard
2 tablespoons freshly squeezed lemon juice
1 tablespoons grated lemon peel
1 tablespoon finely minced fresh thyme, or 1/2 teaspoon crushed dried thyme
3/4 teaspoon 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. To grill, drain well and discard marinade. Makes about 1 cup.
— Per serving: 28 calories, 3g total fat (0g saturated fat), 1g carbohydrates, 0g protein, 0g dietary fiber, 36mg sodium.
Makes 8 servings.
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 tablespoon 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. To grill, remove meat and discard marinade. Makes 1 2/3 cups.
— Per serving: 66 calories, 4g total fat (<1g saturated fat), 9g carbohydrates, 0g protein, 0g dietary fiber, 98 mg sodium.
(American Institute for Cancer Research)