EASY MARINADES FOR MEATS
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).
