1. Marinades are the most effective way to flavor and moisten extra-lean cuts of meat which can often be dry due to lack of fat. 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 ¼ cup lemon juice, 1 tablespoon honey, 1 teaspoon grated lemon rind, ¼ teaspoon salt and ¼ 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 ½ cup nonfat plain yogurt, 1 tablespoon packed brown sugar, 1 teaspoon curry powder and 1 teaspoon olive oil. Makes about ½ 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, ½ teaspoon ground cumin, ¼ 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 ¼ cup balsamic vinegar, 3 tablespoons maple syrup, 1 teaspoon minced garlic and 1 teaspoon olive oil. Makes about ½ cup or 8 tablespoons (per tablespoon - 25.7 calories/0.6 fat grams/0 fiber grams).
TOMATO BLISS. Combine ¼ cup tomato puree, ¼ cup nonfat plain yogurt, 1 tablespoon reduced sodium soy sauce, 1 teaspoon chili powder, 1 teaspoon minced garlic and 1 teaspoon sugar. Makes about ½ cup or 8 tablespoons (per tablespoon - 11.1 calories/0.1 fat grams/0.3 fiber grams).
ZIPPY MUSTARD. Combine ¼ 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).
[This message has been edited by Kelly_S (edited 06-27-2000).]
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