1. These marinades are easy to make and turn ordinary poultry into a
gourmet meal - - practically no work
on your part! 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.
CHINESE PLUM. Combine 2 plums (peeled and finely chopped), 1/3 cup
cider vinegar, ¼ cup apple juice,
2 tablespoons honey, 1 tablespoon minced garlic. Makes about ¾ cup or
12 tablespoons (per tablespoon -
25.9 calories/0.1 fat grams/0.3 fiber grams).
CURRYING FAVOR. Combine 1 cup apple juice, ¼ cup cider vinegar, 1
teaspoon curry powder, 1 teaspoon
minced garlic and ¼ teaspoon crushed red pepper flakes. Makes about 1
¼ cup or 20 tablespoons (per
tablespoon - 6.9 calories/0 fat grams/0 fiber grams).
GREAT GRILLING. Combine ½ cup balsamic vinegar, ½ cup orange
juice, ¼ cup chopped onions, 1
tablespoon honey, 1 teaspoon chopped fresh cilantro, ½ teaspoon olive oil,
and 1/8 teaspoon crushed red
pepper flakes. Makes about 1 ¼ cup or 20 tablespoons (per tablespoon -
8.7 calories/0.1 fat grams/0.1
MIGHTY MINTY. Bring ¼ cup grape jelly and ¼ cup cider vinegar to a
boil; add ¼ cup chopped fresh mint
and 2 tablespoons reduced-sodium soy sauce. Let cool before using.
Makes about ¾ cup or 12
tablespoons (per tablespoon - 20.3 calories/0 fat grams/0.2 fiber grams).
ORANGE YOU GLAD?. Combine ½ cup orange juice, 1 teaspoon grated
orange rind, 1 teaspoon grated
fresh ginger, 1 teaspoon minced garlic and ¼ teaspoon dark sesame oil.
Makes about ½ cup or 8
tablespoons (per tablespoon - 9.2 calories/0.2 fat grams/1.8 fiber grams).
PUCKER UP. Combine ½ cup dry sherry or defatted chicken stock, 2
tablespoons lemon juice, 1 teaspoon
minced garlic, 1 teaspoon stone-ground mustard and ½ 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 ½ cup unsweetened pineapple juice, ¼
cup reduced-sodium soy sauce, 1
teaspoon grated fresh ginger and 1 teaspoon minced garlic. Makes about ¾
cup or 12 tablespoons (per
tablespoon 9.5 calories/0 fat/0.1 fiber).